Baked Falafel with Mung Beans
Crispy Baked Mung Bean Falafel created by a Registered Dietitian. Gluten-free, meal-prep & freezer-friendly. High-protein and easy to make.
Servings: 8 falafel
Calories: 95kcal
Equipment
- Food processor
- Oven or air-fryer
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 information is for one falafel.
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.
See the blog post for substitutions and additional cooking methods.
Nutrition
Calories: 95kcal | Carbohydrates: 17g | Protein: 6g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.2g | Sodium: 6mg | Potassium: 343mg | Fiber: 5g | Sugar: 2g | Vitamin A: 103IU | Vitamin C: 6mg | Calcium: 57mg | Iron: 2mg
