Falafel calories per ball depend on the ball’s size, ingredients, and cooking method. These chickpea-and-herb patties are common across Middle Eastern cuisines; this baked version makes 20 small falafel and gives you a clear estimate without deep-frying.
Ingredients
- 1 cup (200 g) dried chickpeas
- ½ cup (25 g) packed fresh parsley leaves and tender stems
- ½ cup (25 g) packed fresh cilantro leaves and tender stems
- ½ small yellow onion, about ½ cup (75 g), roughly chopped
- 3 garlic cloves (about 9 g), peeled
- 1 teaspoon (2 g) ground cumin
- 1 teaspoon (2 g) ground coriander
- ¾ teaspoon (4 g) fine salt
- ¼ teaspoon ground black pepper
- ½ teaspoon baking powder
- 1 tablespoon (8 g) all-purpose flour or chickpea flour, plus more only if needed
- 2 teaspoons (10 ml) olive oil, for brushing or spraying
Instructions
- Put the dried chickpeas in a large bowl and cover with at least 3 inches (7.5 cm) of cold water. Soak for 12 hours at room temperature, then drain very well and pat dry. Do not use canned or cooked chickpeas for this recipe: their softer texture can make the mixture too wet to shape.
- Pulse the drained chickpeas in a food processor until they resemble coarse, damp crumbs, scraping down the bowl as needed. Add the parsley, cilantro, onion, garlic, cumin, coriander, salt, pepper, baking powder, and flour. Pulse until evenly combined; the mixture should hold together when pressed but still look textured, not like smooth hummus. Avoid running the processor continuously, which can turn it pasty.
- Transfer the mixture to a covered container and refrigerate for 30 minutes. This rest firms it and makes shaping easier. Meanwhile, heat the oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
- Divide the chilled mixture into 20 portions, about 1½ tablespoons (25–30 g) each. Shape into balls or slightly flattened patties, pressing firmly enough that they do not crack. If the mixture falls apart, mix in another teaspoon of flour; if it feels wet, chill it for 15 minutes before shaping.
- Arrange the falafel on the sheet with space between them. Brush or lightly spray all sides with the olive oil. Bake for 12 minutes, turn each piece, and bake for another 10–12 minutes, until browned and crisp at the edges and hot through. Serve promptly; unlike a meat recipe, falafel has no USDA FSIS minimum internal-temperature target.
Tips
- Weighing the portions is the easiest way to compare calories per ball. This recipe makes 20 pieces of roughly equal size; larger balls have more calories each.
- Dry the soaked chickpeas thoroughly. Extra water can make the mixture loose, while adding too much flour can make the finished falafel dense.
- Fresh herbs give the mixture its characteristic color and flavor. If cilantro is not available, use more parsley; the taste will be less citrusy but the falafel will still hold together.
- For deeper browning, turn the falafel carefully and leave space around each piece so the oven’s hot air can circulate. A crowded tray tends to steam rather than crisp them.
Serving Suggestions
Serve falafel warm in pita or flatbread with lettuce, tomato, cucumber, and tahini sauce. They also work over a chopped salad or grain bowl with pickled turnips, sliced radishes, and a squeeze of lemon. Add sauces and bread separately when estimating a meal’s calories: they can contribute as much as, or more than, a falafel ball.
Variations
For a more traditional crisp crust, fry small batches in 2 inches (5 cm) of neutral oil held at 350°F (175°C), turning as needed until deeply golden and cooked through. Drain on a rack or paper towels. Fried falafel will generally have more calories than the baked estimate because it absorbs some oil; the exact amount varies with size and frying conditions.
For a gluten-free batch, use chickpea flour instead of all-purpose flour and check that your baking powder is gluten-free. For extra heat, add ¼ teaspoon cayenne or one small seeded green chile. Both changes alter the flavor slightly but should not substantially change the calorie estimate per piece.
Storage and Reheating
Cool cooked falafel and refrigerate it in a covered container within 2 hours. Keep refrigerated for 3–4 days. Reheat on a baking sheet at 375°F (190°C) for about 8–12 minutes, turning once, until hot throughout; a microwave is quicker but softens the exterior. Reheat leftovers to 165°F (74°C), the USDA FSIS safe temperature for leftovers.
Uncooked shaped falafel can be frozen in a single layer, then transferred to a freezer-safe container for up to 2 months. Bake from frozen, adding several minutes and checking that the centers are hot. Thawing in the refrigerator overnight is also fine. Do not leave cooked falafel at room temperature for more than 2 hours.
Frequently Asked Questions
How many calories are in one falafel ball?
For this recipe, a practical estimate is about 55–70 calories per baked ball, based on 20 pieces and modest oil use. It is an estimate, not a lab analysis: chickpea size, portion weight, and how much oil is used all affect the result.
How do I calculate the calories more accurately?
Add the calorie values from the ingredient labels or a consistent nutrition database, including the oil, then divide the total by the number of evenly sized pieces. For a reliable per-ball figure, weigh the finished mixture and portion each piece to the same weight.
Are baked falafel lower in calories than fried?
Usually, because baking uses much less added oil. The difference is not fixed: it depends on frying temperature, time, and how much oil the falafel absorbs. A small fried ball may still have fewer calories than a large baked one.
Can I use canned chickpeas?
Not reliably in this recipe. Canned chickpeas are already cooked and contain more moisture, so the mixture can turn soft and fall apart. Use dried chickpeas soaked for 12 hours; recipes designed specifically for canned chickpeas need different binders and proportions.
Why are my falafel falling apart?
The mixture may be too wet, too coarsely processed, or insufficiently chilled. Drain and dry the soaked chickpeas well, pulse until the mixture holds when squeezed, and chill before shaping. A little extra flour can help, but too much makes the texture heavy.
Can I make the mixture ahead?
Yes. Cover and refrigerate it for up to 24 hours before shaping and baking. If it releases liquid, stir it back in only if the mixture still holds its shape; otherwise add a small amount of flour and chill again.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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