Baked Pumpkin Falafel
Prep Time: 20 minutes
Cook Time: 25 minutes
Chilling Time 1 hour
Total Time: 1 hour 45 minutes
Servings: 22 falafel
Description
Vegan pumpkin falafel, baked not fried, with extra warming spices. The pumpkin adds sweetness and keeps these baked falafel from drying out.
Ingredients
- 200 grams (1 ½ cups) dried chickpeas soaked for 24 hours beforehand
- 1 bunch parsley large stems removed
- ⅓ cup quick-cook oats
- 1 medium onion
- 3 cloves garlic
- ½ teaspoon turmeric
- ½ teaspoon cumin
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- ¼ teaspoon hot pepper flakes optional, to taste
- 150 grams (⅔ cup) pumpkin puree
- 2 tablespoons olive oil
- 2 tablespoons tahini
- 1 tablespoon apple cider vinegar
Instructions
- Drain and rinse the soaked chickpeas. Transfer to a food processor. Add the parsley, oats, onion, garlic, turmeric, cumin, salt, pepper, and hot pepper.200 grams (1 ½ cups) dried chickpeas, 1 bunch parsley, ⅓ cup quick-cook oats, 1 medium onion, 3 cloves garlic, ½ teaspoon turmeric, ½ teaspoon cumin, ½ teaspoon sea salt, ½ teaspoon black pepper, ¼ teaspoon hot pepper flakes
- Blend until the chickpeas have broken down and the mixture is crumbly, with no whole chickpeas visible.
- Transfer to a large mixing bowl and add the pumpkin puree, oil, tahini, and vinegar. Mix to combine.150 grams (⅔ cup) pumpkin puree, 2 tablespoons olive oil, 2 tablespoons tahini, 1 tablespoon apple cider vinegar
- Cover and refrigerate for at least an hour, or up to 12 hours.
- After chilling, preheat the oven to 200°C (400°F) and line a large baking sheet with parchment paper.
- Using a spoon, scoop the chilled falafel mixture, about one tablespoon each, and roll into balls. Rinse your hands periodically to prevent sticking. Place the falafel onto the prepared baking sheet. You should have about 22 falafel.
- Use a pastry brush to brush each ball with a small amount of oil.
- Bake for 20 to 25 minutes, until lightly golden. Serve immediately with any desired toppings and dips.
Notes
Soak in advance: I usually start soaking the chickpeas when I'm making dinner the day before so I don't forget.
Pumpkin puree: I always use roasted and blended pumpkin for this recipe, as canned pumpkin is almost impossible to find in Europe. Different types of pumpkin and winter squash will contain different levels of water, and you may need to adjust the recipe slightly to account for that. If you find the mixture to be very wet, add some more oats or a tablespoon of chickpea flour.
Storage: keep in a sealed container in the refrigerator for up to three days. Note that they do dry out over time and are best the day they're made.
Freezing: once cool, transfer to an airtight container and freeze for up to three months. For the best result freeze the same day of baking, but note that they will be slightly dry after freezing.
Make Ahead: the unbaked mixture can be frozen in a sealed container, then thawed in the refrigerator before shaping and baking as instructed.
The individual falafel can also be frozen before baking. Freeze on a lined baking sheet, then transfer to an airtight container. Bake from frozen, adding two minutes to the total baking time.
Nutrition
Serving: 1falafel | Calories: 63kcal | Carbohydrates: 8g | Protein: 2g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 59mg | Potassium: 141mg | Fiber: 2g | Sugar: 1g | Vitamin A: 814IU | Vitamin C: 5mg | Calcium: 20mg | Iron: 1mg
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.