Craving a healthy plant-based meal that’s high in protein and fiber? These crispy Baked Mung Bean Falafel—created by a Registered Dietitian—are gluten-free, meal-prep friendly, and perfect for wraps, bowls, or snacking. A wholesome twist on the classic, powered by the protein-packed mung beans.
Baked instead of fried, these mung bean falafel are light yet satisfying, with bold flavors from fresh herbs and warming spices. Perfect for a weeknight dinner, protein-packed lunch, or healthy snack—these are gluten-free and vegan. See 'How to Sprout Mung Beans' here.
This falafel recipe with mung beans was inspired by my Vegan Air-Fryer Falafel and Easy Falafel Sauce Recipes on my site.
Jump to:
- 🌱 Health Benefits of Mung Beans
- 🌱 Can I use sprouted mung beans for this falafel recipe?
- 👩🏼🌾 Ingredients & Health Benefits
- 🥙 Substitutions
- 📖 How to Make Baked Falafel with Mung Beans
- ✔️ Expert Tips
- 🛒 Shop Recipe Cookware and Ingredients
- 🍽️ Related Recipes
- 🙋🏽♀️ Recipe FAQs
- 👩🏽🍳 Made this recipe?
- 📖 Recipe
- 💬 Comments
🌱 Health Benefits of Mung Beans
1. High in Plant-Based Protein
Mung beans contain approximately 14g of protein per cooked cup, making them one of the highest-protein legumes. This helps support muscle maintenance, satiety, and metabolic health.
2. Rich in Antioxidants
They’re packed with polyphenols, flavonoids, and phenolic acids that combat oxidative stress and inflammation. In vitro studies show that mung bean extracts can help neutralize free radicals.
3. May Help Lower Blood Sugar
Mung beans contain compounds that slow the digestion of carbohydrates and improve insulin sensitivity, including galactooligosaccharides and protein inhibitors of α-amylase.
4. Supports Heart Health
They are a good source of potassium, magnesium, and fiber, all of which help lower blood pressure and LDL cholesterol.
5. High in Folate and Iron
Mung beans are rich in folate (vitamin B9), essential for cell division and especially important during pregnancy. They also provide non-heme iron, which supports energy and oxygen transport.
6. Easy to Digest (Especially When Soaked or Sprouted)
Unlike some legumes, mung beans are lower in oligosaccharides, which reduces gas and bloating. Soaking or sprouting them further enhances digestibility and nutrient bioavailability.
🌱 Can I use sprouted mung beans for this falafel recipe?
Yes, sprouted mung beans work well and add a boost of nutrients and digestibility. Just make sure they’re still firm and not overly soft—use them in place of soaked mung beans without cooking them.
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Chickpeas are high in plant-based protein, fiber, and key nutrients like iron and folate. They support blood sugar control, digestion, and heart health.
- Mung beans contain approximately 14g of protein per cooked cup, making them one of the highest-protein legumes.
- Garlic can enhance the absorption of iron and zinc, especially from plant-based sources. This is due to its sulfur-containing compounds, which may help reduce inhibitors like phytates that block mineral absorption.
- Lemon juice adds brightness and depth of flavor to mung bean falafel, balancing the earthy taste of the legumes and spices. It also helps tenderize the mixture slightly and enhances the absorption of iron from the beans by providing vitamin C.
- Baking powder lightens the texture, prevents them from feeling dense or rubbery, and improves results when using the same batter for wraps, pancakes, waffles, or fritters. See these high-protein mung bean and chickpea wraps on my site.
See the printable recipe card below for quantities.
🥙 Substitutions
- Mung beans - While you can substitute them with an equal amount of dried chickpeas to make plain chickpea falafel, I recommend using mung beans and chickpeas for the best texture and most protein.
- Chickpeas - You can use soaked, uncooked brown lentils in place of chickpeas, but they’re softer and less starchy, so the falafel may be a bit more delicate. Add a spoonful of oat flour or chickpea flour if the mix feels too wet. Traditional falafel in some cultures is made entirely with fava beans. Just make sure to use dried, soaked, and peeled fava beans (not canned or cooked) for the best texture. The flavor will be earthier, and the texture slightly creamier.
- Spices - Substitute with desired seasonings. For Indian-style falafel, season with cumin, coriander, turmeric, garam masala, and a touch of red chili powder for heat. Fresh ginger, cilantro, and a pinch of amchur add brightness and tang to round out the flavor.
- Garlic - substitute with 1 teaspoon garlic powder
For easy protein recipe ideas, visit my Easy Recipes for Protein page.
📖 How to Make Baked Falafel with Mung Beans
This is an overview. The full instructions are in the recipe card below.
- Soak mung beans and chickpeas in a bowl overnight (12 hours), then drain and rinse.
- Add the soaked beans to a food processor with garlic, cilantro, lemon juice, cumin, onion powder, paprika, baking powder, and salt.
- Process until the mixture is finely chopped and sticks together when pressed.
- Scoop ¼ cup portions to shape about 8 falafel. Bake until golden and firm. (For crispier falafel, brush them with olive oil before baking.)
- Serve with my falafel sauce and red onion.
✔️ Expert Tips
- Soak Long Enough: Soak mung beans and chickpeas for at least 12 hours to ensure they soften fully and blend easily—don’t skip this step or your falafel may be gritty.
- No Cooking Required: Use soaked but uncooked legumes. Cooking them before processing can make the falafel too soft. The legumes will cook in the oven.
- Brush with Oil (Optional): For extra golden, crispy edges without deep frying, lightly brush or spray with olive oil before baking.
- Freeze for Later: These freeze beautifully! Freeze baked falafel in single layers, separated by parchment paper to prevent sticking. Reheat straight from frozen in the oven—just add 5 to 7 extra minutes to the bake time.
- Storage: Refrigerate leftover baked falafel with mung beans in an airtight container for up to 5 days.
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🙋🏽♀️ Recipe FAQs
Yes! You can substitute chickpeas with other soaked, uncooked legumes like brown lentils or fava beans. Brown lentils make a softer falafel, so add a small amount of oat or chickpea flour if needed to help it hold together. Fava beans are traditional in many falafel recipes—just soak and peel them first. While the flavor and texture may vary slightly, the results are still tasty and nutritious.
Yes! Air frying is a great way to get crispy falafel with less oil. Preheat your air fryer to 375ºF, lightly spray the falafel with oil, and cook for 10–12 minutes, flipping halfway through, until golden and firm.
Yes! Baking falafel is a healthier alternative to frying and still gives a deliciously crisp texture, especially if you brush them lightly with olive oil before baking. It also reduces added fat while keeping all the flavor intact.
Mung beans are lower in calories and higher in certain nutrients like folate, magnesium, and antioxidants. Adding them to falafel boosts plant-based protein, supports digestion, and makes the recipe lighter while still filling.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Baked Falafel with Mung Beans by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Baked Falafel with Mung Beans
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Ingredients
- ½ cup dried mung beans (or 1 ½ cups soaked)
- ½ cup dried chickpeas (or 1 ½ cups soaked)
- ½ cup chopped cilantro or parsley
- 2 large cloves garlic
- 1 teaspoon baking powder
- ½ teaspoon ground cumin
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ lemon juice
- Salt to taste
Instructions
- Soak: Place the mung beans and chickpeas in a large bowl and cover with room-temperature water, about 2 inches above the legumes. Soak overnight (at least 12 hours), then drain and rinse well.
- Preheat the oven to 375ºF. Line a large baking sheet with parchment paper or use a nonstick surface.
- Pulse: Combine the soaked legumes, garlic, cilantro, lemon juice, cumin, onion powder, paprika, baking powder, and salt in a food processor. Pulse until finely chopped, and the mixture holds together when pressed.
- Shape: Using a ¼ cup measure, form about 8 falafel and place them on the prepared baking sheet. Optional: Lightly brush with olive oil before baking for extra crispiness.
- Bake for 10 minutes, flip, and bake for 10 more minutes, or until golden brown.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Lynn Courts says
Just made these. They are excellent
But I need to know about the nutritional info attached. Is that for all 8 or per serving and what is a serving
Nisha Melvani, RDN says
Nutrition info is for one falafel if you make 8.
Karin says
They are really really good, soft in the middle and crunchy on the outside. Thanks for the recipe. Long-distance greeting from Sweden.
Nisha Melvani, RDN says
Yay! Thank you for giving these mung falafel a try! Glad you liked them.
Hannah says
So delicious and so easy to make. We had these for dinner with Greek salad and there's leftovers for a few lunches. Perfect! Thank you for yet another winner x
Nisha Melvani, RDN says
Love the idea of it with Greek salad! Thank you for commenting. Glad you enjoyed these falafel.
Luella says
will try this tomorrow. Can't believe you don't need to cook the beans! Suggestions to how to pair with other foods? I haven't ever made or tasted falafel!
Nisha Melvani, RDN says
Hi, Served with salad, veggie bowls, grain owls, pita bread, hummus, tahini sauce, and a variety of fresh vegetables like tomatoes, cucumbers, and lettuce. Try my Quinoa Tabbouleh recipe!https://cookingforpeanuts.com/quinoa-tabbouleh-recipe-gluten-free/
Lisa Stovin says
Is the nutrition info for 1 falafel?
Nisha Melvani, RDN says
Yes!
BellaDisco says
Would like to try, but looks like I'll need to order mung beans. Are mung beans for sprouting and cooking the same thing? Any preference for sprouting some of the mung beans before cooking with them for added nutrition if they are the same- or perhaps that would interfere with the texture?
Nisha Melvani, RDN says
I will be posting a sprouted mung bean recipe soon and talk more about this. Sprouted mung beans work well and add a boost of nutrients and digestibility. Just make sure they’re still firm and not overly soft—use them in place of soaked mung beans without cooking them.
Riyaz says
Here at last is a no nonsense way to make baked felafel. Must appreciate Nisha and the genuine interest in spreading knowledge of how to eat and better.
Nisha Melvani, RDN says
Thank you for your kind comment. So gald you like my falafel!