Baked Falafel with Lemon Tahini Sauce

Skip the fried version and try this baked falafel with lemon tahini sauce! It’s healthier and just as flavorful with 530 calories per loaded sandwich!

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

Is it weird that the best falafel I’ve ever had was in Paris? Let me know.

The problem is, I can’t for the life of me remember the name of the shop that made it. Sometimes, just thinking of how life-changing it was, makes me want to call some Parisian operator, if there were such a thing–and I’m pretty sad and certain there’s not–to try to get to the bottom of it.

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

It would be a hard conversation, though. And not entirely because of the language barrier. More because, when I tell them I’m calling to find a restaurant, and they, trying to help, offer up a long list of creperies and restaurants with the best escargot, it won’t be easy to say, “Uh, no. No, I’m actually calling because…well…ha, you’re going to see how funny this is in a minute. So, I came there about 5 years ago around this time in early spring and I just haven’t for the life of me been able to forget this one hot and greasy falafel sandwich I bought at a little shop in your Latin Quarter.”

[SILENCE]

“…I realize it’s not French.”

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

[Dialtone].

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

 

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

 

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

 

 

 

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

See what I mean?

So I just try my best to recreate it here. Though, knowing that I can’t have the real deal, I do try to lighten it up, and I’m telling you, the results are fantastic. Not fried–but still super flavorful. When you’re making a wrap with sauce and cheese, you don’t miss the deep-fry all that much.

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

These little patties are spiced with cumin, coriander, and a hit of chili powder. Each one crumbles and almost melts into the silky tahini. There’s a savory-sharpness from the garlic and onion, a brightness from fresh parsley and lemon, and then a cool, satisfying tang from crumbled feta.  Find the best, most authentic pita bread you can for this recipe. I recommend a buttery flatbread, warmed in the oven for a few minutes to soften.

This is one of those dinners that really makes me giddy. I like to wrap it in foil or parchment so that once you load it with toppings, nothing is escaping.

Enjoy!

Baked Falafel with Lemon Tahini Sauce - a healthier way to enjoy a falafel sandwich and it's vegetarian since it's made with chickpeas! Topped with feta cheese and a lighter tahini sauce | AndieMitchell.com

Baked Falafel with Lemon Tahini Sauce

Makes: 2 Servings

Serving Size: 1 Falafel Pita

Calories per serving: 531

Fat per serving: 18g

Baked Falafel with Lemon Tahini Sauce

Healthy baked falafel drizzled with a fresh tahini sauce all wrapped up in a pita with lettuce, tomato, and feta cheese!

Ingredients

    Lemon Tahini Sauce
  • 2 tablespoons tahini paste
  • zest and juice of 1 lemon
  • 2 teaspoons finely chopped parsley
  • Falafel
  • 15oz can chickpeas, drained
  • 2 tablespoons flour
  • ¼ cup fresh parsley, finely chopped
  • 2 large garlic cloves, minced
  • 1 large egg
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon chili powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • Remaining Ingredients:
  • 2 pita breads (5” diameter)
  • 1 cup chopped romaine lettuce
  • 1 cup chopped tomatoes
  • ½ cup thinly sliced red onion
  • ¼ cup crumbled feta cheese
  • 2 pita breads (I like Joseph's Flax, Oat Bran, and Whole Wheat Pita

Instructions

  1. In a small bowl, whisk the tahini, lemon juice, lemon zest, and parsley. If needed, add a tablespoon of room temperature water (or more), to thin the sauce to a pourable consistency. Cover and set aside.
  2. Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper. In a food processor, combine all falafel ingredients and pulse until well blended. Use your hands to form 8 equal patties and place them on the prepared baking sheet. Spray the patties with cooking spray and bake for 16 to 18 minutes.
  3. Lay the pitas on a work surface and top each with the lettuce, tomato, and red onion. Divide the hot falafel among the pitas along with 2 tablespoons of feta and 2 tablespoons of lemon-tahini sauce. Fold up and serve!

Nutrition Information & Notes:

Nutrition Information (with 60-calorie Joseph’s Flax, Oat Bran, Whole Wheat Pita): Calories 531, Fat 18g, Carb 73g, Fiber 17g, Sugars 1g, Protein 26g

Nutrition Information (without pita): Calories 471, Fat 16g, Carb 65g, Fiber 13g, Sugars 1g, Protein 20g

http://www.andiemitchell.com/baked-falafel-with-lemon-tahini-sauce/

 

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121 thoughts on “Baked Falafel with Lemon Tahini Sauce

  1. Frieda

    Tahini makes everything better. I ate something like that on a trip to israel (that is also the country that made me fall in love with tahini ^^). I love the middle-eastern-kitchen :)
    i will try this recipe asap. probably a good treat for myself after my exam week. :)

    Reply
  2. Sareen Akharjalian

    Falafel is actually a VERY middle eastern dish, and we always eat it in Lebanon. If you’re frying the Falafel a very good addition would be to dip it in sesame seeds and THEN cook them. Trust me, it’s heavenly!

    Reply
  3. johnny

    I will have to try these, they do look very tasty. Oh by the way, we made the double chocolate coconut blondies this weekend and they are FANTASTIC !!!!!! That one will go into the family cook book as a must for desert :)

    Reply
  4. Dishes of Mrs. Fish

    Hi, can you put Andrea on the phone?
    Yes- the one who made that great baked falafel.
    Oh you found her? Good.
    Now tell her I’d love one of these delivered to my house for dinner.
    K, thanks. :)

    Reply
  5. cleaneatingchelsey

    I love you right now.

    I went to Paris two years ago, and the best thing I ate was a falafel from this little bity shop in the middle of a bustling quarter. It was the one of the best meals of my life. I’m going to pray to God the Husband will eat this because we’re having Falafel this week!!

    Reply
  6. Lindsay

    I was making my grocery list yesterday, and I thought “I should find a recipe for baked falafel,” but then I felt too lazy so I came up with a different meal. When I saw this today, I was like, “WHAAAT?!” This will definitely be consumed in my house next week. So excited!

    Reply
  7. Erin

    There is a great Greek restaurant near where I live in Memphis, TN (I know strange place for it to be), but this is great for when I want to stay in for dinner but still crave!

    Reply
  8. [email protected]

    that looks so good! i made a baked sweet potato falafel last summer – I need to make some more :)

    Reply
  9. Carissa

    These look fantastic. Eating it out of the aluminum foil wrapper makes it so much better, like you’re still walking down the streets in France.

    Reply
  10. Lindsey @ trail to train

    I have a serious love affair with falafel! I have never made it from scratch before so I think I am just going to have to try this recipe! I usually buy a good container of the dried mix at a mediterrean market in Worcester and make it that way but this sounds easire. At the very least I wouldn’t have to wait an hour for the mixture to soak..

    Reply
  11. Sanjeeta kk

    Love the baked version of falafel! Thanks for the comment on my Foodista profile, got to know about your lovely space here. Would love to hop over again for such wonderful delicacies from you.

    Reply
  12. Jessica @ How Sweet

    Ummm can we talk about my love for you?

    I only had my first falafel in October (sad, I know. I lived over 25 years without) and became instantly obsessed. Secret #2 is that I HAVEN’T HAD ONE SINCE!!! Andrea, what the eff is wrong with me?? And why aren’t you my neighbor? Can you ship these across the country?? In time for dinner tonight??

    Reply
  13. Katy

    Your recipe looks amazing and I’ll definitely book mark it…. But I’m going to Paris for the first time in a few weeks and im now dreaming of finding this sandwich (any tips to locate it, we’re staying in the Latin quarter ;) ?) and having one just for you nd my favorite new blog!

    Reply
  14. Bee

    I had a similar experience in Providence with some Falafel–I’d never even heard of it before, but this little hole-in-the-wall was giving out free samples while I was on a high school chorus field trip. I fell in love, but have yet to have falafel as delicious as I remember. I love the fried-ness, but I may have to try your version if only because I fail very much at frying!

    Reply
  15. Megan (Braise The Roof)

    Yep, that’s the falafel place that was ON MY BLOCK. It was amazing. While you were getting healthy in Rome, I was eating falafel 23 times a day and packing on 15 pounds. Haha! I wouldn’t change it, though. Those were some damn good falafel. :)

    Reply
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  17. [email protected]

    I have now had falafel twice and it’s my newest obsession. I tried making it at home and it was tasty but not like the place I had ordered it either. I am going to have to try this recipe. It looks outer worldly!

    Reply
  18. Shannon

    Funny that your most memorable falafel was in Paris. Mine was in Florence. Sometimes I think to myself, “when I get back to Florence… first thing I’m going to do is have a falafel”. So wrong, yet so right.

    Reply
  19. Theresa

    I’ve hesitated to try falafel at home because of the deep frying. This makes it guilt-free! Thanks.

    Reply
  20. Annie

    I made these tonight for dinner. Oh my goodness, SO delicious. We didn’t throw onion on ours, but instead put in some diced cucumber. It went over so well.

    Reply
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  23. iscribbler

    I’ve just made this and I have to say that it was definitely delicious! I had utterly failed to find tahini at my grocery store, but I improvised somewhat and it was still so good. Thank you!

    Reply
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  28. Joy

    Yum! My boyfriend and I made these a few nights ago, and both LOVED them! I’m glad that they were still good when baked instead of fried. We added garlic to the lemon tahini sauce and a dollop of Greek yogurt on our wraps…so good! And perfect with a few stuffed grape leaves on the side. Thanks!

    Reply
  29. Heidi C

    I made these and they were amazing! I’ve never had falafel before, and I can’t imagine what the “real” version would taste like fried. This baked version is just sublime!
    I just recently discovered your blog by the way, and I love your food philosophy. Thanks for sharing your views on healthy eating with a healthy mindset.

    Reply
  30. Jinal

    Everyone loved this recipe…. It turned out perfectly… Everyone praised n I told them
    Credit goes to this beautiful and intelligent lady. Thank you… :)…

    Reply
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  33. Elisabeth

    Definitely ate a falafel from L’As du Falafel in the Latin Quarter of Paris. It was amazing. The best I’ve ever had.

    Reply
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  37. Melis

    Seriously going to have to make this- especially for my daughters who fancy themselves to be greek food aficionados. And goddesses. ;)

    Thanks for the great recipe!

    Reply
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  41. Justeen @ Blissful Baking

    Made these for a a friend’s birthday dinner and everyone really enjoyed them! They were so flavorful and so simple to make!

    Reply
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  47. Dani

    Hi :D

    The israelo-parisian I am know exactly where you bought your falafel but WAIT there are some other place where it’s waaayyyy more tasty ! If you come back to Paris, please go to the jewish neighborhood, your tummy will hate me, but your stomach will be so thankful. If you want to do even better, go to Israël (or Libanon, both beautiful countries), falafel are everywheeeereeee

    Reply
  48. Erica

    I made this tonight. It was amazing! I did not make the tahini sauce and I added lemon juice to the patties. I didn’t have any cumin or chili powder. I added a 1/2 teaspoon of paprika and a 1/2 teaspoon of cayenne which gave them quite. Kick. Thank you for a great recipe.

    Reply
  49. Mary Frances Ellison

    This recipe is amazing – made them with my family (husband and two kids – ages 14 and 10) and everyone pronounced them to be fantastic! This is our go-to falafel recipe now … and the kids love ’em! (And I love that they’re baked and not fried – although I admit to having cravings for crunchy, deep-fried falafels – and the spicing is perfect.) These are incredibly tasty falafels.

    Enjoying your blog … great writing makes for pleasurable reading!

    Reply
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  51. Jenna

    Just made this. It was a little dry and could have used a bit more taste in the actual felafel itself. I ended up adding olive oil to the felafel mix as well as some jalapenos.
    The tahini sauce needed to be a little less thick so I also added some milk to it which helped the spreadability factor.

    All in all, I ate all of it and it still tasted good, but I had a little higher expectations.

    Reply
  52. Jenna

    Update:
    I reheated the leftovers today and they were a lot better than I remember them. So, I actually rate this recipe as good :)

    Reply
  53. Jill

    So funny. I spent a summer in Dublin during law school and my best food memory is the falafel we got from a little stand down in Temple Bar. Not that Dublin is the gastronomical equivalent of Paris by any stretch, but still. It’s counterintuitive.

    Reply
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  55. Angie

    Hi! I just found this recipe on Pinterest. I had to tell you that I was in Paris 6 years ago, and I ate at that same shop in the Latin Quarter. I didn’t have the falafel, but I still drool when I think about the food I did have.

    This recipe looks great! I can’t wait to try it!

    Reply
  56. ciaochow

    YES!! L’As du Falafel was one of the best food experiences of my life! I can’t wait to go back AND to try this recipe. Thanks!

    Reply
  57. rachel

    I love your blog! I found you on pinterest and am really looking forward to trying some more recipes. I made this recipe tonight for dinner and it was pretty darn good- love that it’s a no-fry option for falafel :) I doubled the recipe so that we could have leftovers and found the mix to be pretty dry. In your pictures your falafels look moist. Would you add something to make them less dry, or go lighter on the flour? Thanks!

    Reply
    1. admin

      Thanks Rachel!

      Hmm, I wonder if adding an egg to this recipe would be a good binder and moistening agent. If not that, I’d say a good addition to the falafel mix would be 2-3 tablespoons of yogurt or sour cream.

      I really appreciate you trying the recipe and I’m thankful for your honest review!

      Andie

      Reply
  58. Ali

    Hey Andie! I came across your blog today and I’ve been poring over recipes to plan my meals for next week. On a relevant note, I’m studying abroad in Paris this semester—I think the place you’re talking about is called L’As du Falafel. After reading your review I’m definitely going to check it out!

    Reply
  59. Em

    I just made these and they were a huge hit! I didn’t have any pita’s, so I made big falafel salads. It was a huge hit with the meat-loving husband!

    Reply
  60. Jessica

    I’m guessing you drain the water from the chickpeas? I am staring at a thick, unmoldable paste in my kitchen…

    Reply
  61. Stephanie

    I have to go on record as saying this was DELICIOUS AND I’M SO GLAD I TRIED IT. I ended up modifying the tahini sauce a bit, because mine didn’t end up like the photos; I must have had a different tahini paste to start with. I mixed in some nonfat Greek yogurt until I got a silky consistency, and I ended up adding a clove of crushed garlic (because my household adores garlic).

    Once again. Just fantastic.

    Reply
  62. Ahonui

    No way! I KNOW your falafel man! I lived on blvd St. Michel & we stopped at this place all the time! Thank you, thank you, thank you!

    Also, my roommate also had some confusion with Paris. She was trying to notify her bank before she moved, and she said that she was moving to Paris. The operator responded with “Paris, Ohio; Paris, Texas; Paris, Michigan; or Paris, Kentucky?” (Btw, I don’t remember where all these other Paris’ were, so I’m making them up….)
    Her response…
    “Uh…the one in France?”

    Reply
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  65. Allie

    I know EXACTLY what you are talking about. I studied abroad in Paris and I still dream about the falafel there! It is totally drool-worthy. Hopefully this recipe will help :)

    Reply
  66. Aqiyl Aniys

    Baked + Falafel= Yes! I love falafel but do try to stay away from them because most falafels I come in contact with are fried, and I minimize my friend foods. Baked falafels are awesome though. Your falafels look very tasty. Thanks for the recipe.

    Reply
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  70. Hannah

    The Falafel place you’re thinking of in Paris is most likely L’as du Falafel. I have many friends (as well as myself) who absolutely rave about it. :)

    Reply
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