Baked Beet Falafel
The first time I had beet falafel was at Spread & Co. in Austin. It is located next door to Kerbey Lane Cafe in the Oakmont neighborhood. Sadly it was deep fried so I set out to make my own version. When baked at a high temp it achieves a similar crunch factor to being fried but not dried out!
Baked Beet Falafel
Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke. The stark red color of beets comes from compounds called betalains. Betalains have powerful antioxidant effects and can help reduce inflammation. Beets are also rich in nitrates, which reduce inflammation by removing harmful compounds from your bloodstream. Beets are naturally high in nitrates, which are turned into nitric oxide in the body.
Ingredients
Beet Falafel
- 1 medium red beet peeled and quartered (approx 7 oz.)
- 1 15 oz. can chickpeas canned is fine, rinsed and drained
- 1 clove garlic peeled
- 2 tablespoons cilantro chopped
- 1 tablespoon parsley chopped
- 2 tablespoons tahini sauce
- 1 teaspoon White Sesame Seeds
- 1 teaspoon Black Sesame Seeds
- 1 teaspoon Alea Sea Salt
- 1/4 teaspoon ground pepper
- 1/2 cup Oat flour and up to 1 cup depending on humidity and juiciness of your beets and chickpeas.
- 1 tablespoon Ground Chia Seeds mixed with 2 tablespoons warm water
- 1 teaspoon Baking Powder
Instructions
- Preheat the oven to 400 degrees.
- Shred beet.
- Mash chickpeas but leave some bits for texture. You are NOT looking to make hummus. Or in the same food processor add chickpeas and pulse until broken down, but not pureed.
- Move beet and chickpeas to a medium mixing bowl and mix. Add soaked chia seeds.
- Add minced garlic, tahini sauce, cilantro, parsley, white sesame seeds, and black sesame seeds to the mixture. Combine until the mixture comes together. it doesn't need to be a smooth paste. Season with salt and pepper.
- Stir in oat flour, baking powder, and soaked chia seeds. You may need to add more oat flour as you want the batter moist but not loose. You are looking for the constancy of a cookie dough batter.
- Form 1.5 oz. balls (use can use a scoop) and place on a baking sheet lined with parchment paper. Bake for 30 minutes. This should yield 16-18 falafels.
- Serve with taziki dressing, over greens, drizzled with lemon tahini vinaigrette. You can also serve this in a pita with salad or a sandwich with a hummus spread.
Notes
Adapted from https://www.thespruceeats.com/beet-falafel-2355749
