Delicious and healthy Syn Free Oven Baked Falafel - perfect for lunch with a mixed salad and some homemade mint yoghurt.
I love falafel, but usually that come deep fried and pretty high synned on Slimming World. So I figured I would have a go at a healthier version.
You can either use dried chickpeas that will need soaking overnight and cooking or canned, the choice is totally up to you. Starting with dried varieties can yield a much creamier chickpea and much more budget friendly, but if you are rushed for time, canned will work perfectly for these Oven Baked Falafel.
The sweet potato I just pierce with a knife and microwave for about 5-6 minutes until soft. You need enough to yield ¾ of cup (180ml) mashed.
If you are cooking in a saucepan, I recommend using a steamer basket over water, as if you simmer in water they will take in too much liquid and these Oven Baked Falafel may not bind as well.
These are perfect served hot out of the oven or cold, so are great for lunches and picnics too, pack a nice mixed salad and a tub of the yoghurt and the whole family will love them.
I generally have these for lunch, but there is no reason why they can't also be a main meal, serve with something like this yummy red pepper and coriander rice, a mixed salad and maybe even some feta cheese as part of your HEa and wow - delicious!!!
To blend the mixture for the oven baked falafels, I use the food processor and chopping blade of my awesome Nutri Ninja Blender with Auto IQ (click to see me on amazon). The auto iq technology feature, mean it blends or chops to a set pattern depending on what it is your are making. I also have the food processor bowls and grating, chopping discs and blades. So handy for when you want to quickly chop up a load of veg for a recipe. You can blitz the mixture with any food processor or blender.
The mixture will be quite wet once blitzed, but don't worry, once cooked, they firm up and are perfect. I just spoon the mixture onto a tray line with parchment paper, and loosely form into the shape I want them, before placing into the oven to bake.
These would be great with a homemade raita, but I personally prefer them with some mint yoghurt, which I make using plain fat free yoghurt, lemon juice, sweetener (I prefer sukrin: 1 as it's natural and has no aftertaste), pinch of salt and then fresh mint. Always use fresh if you can, as the flavour is so much better.
Looking for some more delicious soup recipes to try? – Previously on Slimming Eats
- 1 year ago: Asian Chicken Meatballs
- 2 years ago: Slow Cooked Chicken
- 3 years ago: Sausage and Tomato Pasta
- 4 years ago: Bacon and Cheese Tortilla Espanola
- 5 years ago: Fajita Chicken Pasta
- 6 years ago: Syn Free Spicy Spanish Chicken with Rice
with many more recipes to browse on my full: Recipe Index
Extra Easy - syn free per serving
Green/Vegetarian - syn free per serving
SP - syn free per serving
WW Smart Points - 6
- 2 cups (480ml) of cooked chickpeas, drained
- ¾ cup (180ml) of mashed cooked sweet potato
- 100g red onion, chopped
- 2 cloves of garlic, crushed
- 1 tsp of ground cumin
- 1 tsp of ground coriander
- 1 tsp of salt
- 2 eggs
- handful of fresh parsley
- handful of fresh coriander (cilantro)
- spray oil
- ½ cup of yoghurt
- juice of half a lemon
- bunch of fresh mint, finely chopped
- pinch of salt
- 1 tsp of sukrin: 1 (or other sweetener of choice)
- Preheat oven to 200c, 400f (gas mark 6)
- Add the chickpeas, sweet potato, onion, garlic, cumin, coriander, salt, eggs, parsley and cilantro to a food processor and blitz until all ingredients come together.
- Line a baking tray with parchment paper and dollop spoonfuls of the mixture on the tray equal distance apart.
- Smooth over to into desired shape (I make them into little patties)
- Spray over the top with spray oil and place in the oven and bake for 30 mins until golden.
- Mix together yoghurt, mint, lemon juice and sukrin:1 and serve on the side with a salad of crisp greens, cucumber and red onion.
- These are also yummy served in a HEb wrap or pita
Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also double check syn values of sinned ingredients as different brands can vary.
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