Falafel is one of those dishes that has been embraced by cultures across the world. It has become a symbol of delicious, healthy, and vegetarian cuisine. While falafel is traditionally made with chickpeas or fava beans, this variation with mung beans offers a unique twist, providing a slightly nutty flavor and a nutritious boost. In this recipe, we’ll guide you step-by-step through making baked falafel with mung beans, a healthy and flavorful alternative to the deep-fried version.
Whether you’re looking for a simple falafel recipe, uma easy homemade falafel, or an easy falafel recipe for the air fryer, this baked falafel version is sure to fit your needs. Not only will it taste amazing, but it’s a great option for those looking to add a vegetarian falafel bowl to their weekly meal prep or create a falafel gyro recipe for a fun and fresh dinner.
Why Mung Beans?
Before we jump into the recipe, let’s take a moment to understand why mung beans are the perfect addition to this falafel dish. Mung beans are small, green legumes that are packed with protein, fiber, and an array of essential vitamins and minerals. In this recipe, mung beans replace the traditional chickpeas used in falafel, providing a unique twist while maintaining the same hearty texture.
Not only do mung beans bring a subtle earthy flavor to the falafel, but they are also easier to digest compared to other beans like chickpeas. This makes the falafel lighter on the stomach, especially for those who may experience discomfort or bloating from chickpeas. Additionally, mung beans are high in antioxidants, which can help protect the body from oxidative stress.
Mung beans hold their shape well when cooked, giving the falafel a firm and satisfying texture, while the interior remains soft and tender. When baked, the falafel will have a golden-brown, crispy exterior with a moist, flavorful center.
The Benefits of Baked Falafel
One of the key differences between traditional falafel recipes and this version is that the falafel is baked rather than fried. While deep-fried falafel is undeniably delicious with its crispy exterior, it can also be high in fat and calories. Opting for baked falafel provides a healthier alternative without sacrificing flavor. Baking allows you to achieve a crispy texture using much less oil, making it a great option for those who are health-conscious but don’t want to compromise on taste.
Additionally, baking falafel is incredibly easy and convenient. You don’t have to deal with the mess or risk of hot oil splatters, and the result is still perfectly crispy falafel. If you prefer an even crispier result, you can try making these falafel in an air fryer, which will give you a similar golden finish with even less oil.
Ingredientes que Você vai Precisar
Para esta vegetarian falafel recipe, you’ll need just a handful of basic ingredients. Most of these are pantry staples, so you may already have them on hand. Here’s the full list:
- Mung Beans: 1 cup (washed and soaked overnight or for at least 6 hours)
- Fresh Parsley: 1/2 cup, finely chopped
- Fresh Cilantro: 1/2 cup, finely chopped
- Cebola: 1 small, chopped
- Alho: 3 cloves, minced
- Ground Cumin: 1 teaspoon
- Ground Coriander: 1 teaspoon
- Ground Turmeric: 1/2 teaspoon
- Ground Black Pepper: 1/2 teaspoon
- De Fermento Em Pó: 1 teaspoon (for fluffiness)
- Azeite De Oliva: 2 tablespoons (for drizzling)
- Whole Wheat Flour: 3-4 tablespoons (or chickpea flour for gluten-free)
- Suco De Limão: 2 tablespoons
- Sal: to taste
Directions: How to Make Baked Mung Bean Falafel
Step 1: Preparing the Mung Beans
The first step is preparing the mung beans. These beans require a little bit of planning, as they need to be soaked before you can cook with them. Start by washing the mung beans thoroughly and then soaking them in plenty of water for at least 6 hours or overnight. Mung beans are small and delicate, so they don’t require a long soaking time like some other beans. Once they’ve soaked, drain and rinse them well. This will remove any excess starch and make them easier to digest.
Step 2: Prepare the Falafel Mixture
Now that the mung beans are ready, place them in a food processor. Add the fresh parsley, cilantro, onion, garlic, cumin, coriander, turmeric, and black pepper. Pulse the mixture until it becomes coarse and holds together. The goal is to create a chunky dough-like consistency that isn’t too smooth, so you still get texture in every bite of falafel.
Once the mixture is processed, add the baking powder, olive oil, lemon juice, and salt. Pulse again to incorporate. Now, begin adding the flour, one tablespoon at a time. Start with 3 tablespoons of flour and pulse to combine. If the mixture feels too wet or loose, add another tablespoon or two of flour until it can hold its shape without falling apart when you form the falafel balls.
Step 3: Shaping the Falafel
With the falafel mixture ready, it’s time to shape it into balls or patties. Wet your hands slightly to prevent the mixture from sticking, and form the falafel into small balls (about 1.5 inches in diameter). If you prefer, you can shape them into small patties for a more traditional falafel presentation.
Place the shaped falafel on a baking sheet lined with parchment paper. This will prevent them from sticking and make cleanup easier.
Step 4: Baking the Falafel
Preheat your oven to 375°F (190°C). Once the oven is heated, drizzle a little olive oil over the falafel to ensure they bake up crisp and golden. This oil helps achieve a delicious, slightly crisp texture without frying them.
Bake the falafel for about 25-30 minutes, flipping them halfway through the baking time to ensure they bake evenly. Once golden and crispy, remove them from the oven and let them cool for a few minutes.
Step 5: Serve Your Falafel
Once your falafel is baked, it’s time to serve them up! These mung bean falafel are perfect for a variety of dishes. They can be enjoyed as part of a vegetarian falafel bowl, in a falafel gyro recipe, or even as a standalone snack with your favorite dipping sauces.
To make a vegetarian falafel bowl, serve the falafel over a bed of grains like quinoa, couscous, or brown rice. Add some fresh vegetables like cucumber, tomatoes, and red onions, and drizzle with tahini sauce or yogurt-based dressing for extra flavor.
Para um falafel gyro recipe, stuff the falafel into warm pita bread or flatbreads along with fresh greens, pickled onions, and a drizzle of yogurt sauce or tahini. The crispy falafel pairs wonderfully with the refreshing vegetables and creamy sauces, making for a delicious and filling meal.
Easy Falafel Recipe for the Air Fryer
If you prefer a quicker and even crispier version of this falafel, consider using an air fryer. The air fryer produces falafel with the same crispy exterior and tender interior as the baked version, but in less time and with less oil.
To make air fryer falafel, preheat your air fryer to 375°F (190°C). Place the falafel balls in the air fryer basket in a single layer, ensuring they don’t touch each other. Air fry the falafel for about 15 minutes, flipping halfway through the cooking time. The result will be golden, crispy falafel that’s just as delicious as the baked version but with even less oil.
Variações e Substituições
One of the best things about falafel is how customizable it is. You can adjust the flavor and texture based on your personal preferences. Here are a few variations and substitutions to try:
- Add Heat: If you like spice, feel free to add chopped chili peppers or a pinch of cayenne pepper to the falafel mixture.
- Swap the Herbs: If you’re not a fan of cilantro or parsley, you can use other fresh herbs like mint, dill, or basil for a different flavor profile.
- Other Beans: If you prefer, you can swap mung beans for other legumes like chickpeas, black beans, or even lentils.
- Make it Gluten-Free: To make this recipe gluten-free, replace the wheat flour with chickpea flour or rice flour. This will make the falafel gluten-free while still maintaining a good texture.
- Baked vs. Air-Fried: If you prefer a crisper falafel, the easy falafel recipe air fryer method is a great choice. The air fryer can give you a crispy outer layer without all the oil, making it a healthier alternative.
Pairing Ideas: How to Serve Your Falafel
These mung bean falafel are incredibly versatile and can be served in many ways. Here are some ideas on how to enjoy them:
- Falafel Bowl: Create a delicious vegetarian falafel bowl by placing the falafel over a bed of greens, roasted vegetables, or quinoa. Add your favorite dipping sauce, such as tahini or a yogurt-based sauce.
- Falafel Gyro: For a Mediterranean twist, stuff your falafel into pita bread or flatbreads along with fresh veggies, pickles, and a creamy sauce. This is a great option for lunch or dinner.
- Sheet Pan Falafel: If you’re looking to meal prep, you can bake the falafel alongside vegetables like zucchini, sweet potatoes, and bell peppers on a sheet pan for a complete meal.
Por Esta Receita Funciona
- Ingredientes Simples: Este easy falafel recipe requires only a few ingredients, most of which you probably already have in your pantry. It’s an accessible, healthy recipe that’s both budget-friendly and easy to make.
- Versátil: You can easily adapt the recipe to suit your dietary preferences. Whether you’re vegan, gluten-free, or just want a healthier version of falafel, this recipe is flexible.
- Healthy Alternative: Baking the falafel instead of frying it makes for a much lighter meal, reducing the amount of oil used and cutting down on calories without sacrificing flavor.
- Refeição Amigável De Preparação: Este easy homemade falafel is perfect for meal prepping. Make a big batch, store it in the fridge, and use it throughout the week for quick and nutritious meals.
Conclusão
Este baked falafel with mung beans is a unique and healthy twist on a classic favorite. Whether you bake it in the oven or use the air fryer, it’s a satisfying and nutritious meal option that’s perfect for vegetarians, health-conscious individuals, or anyone who loves good food. It’s easy to make, customizable, and packed with protein and fiber, making it a great addition to your weekly meal rotation.
Whether you’re making a vegetarian falafel bowl, creating a falafel gyro recipe, or just enjoying a simple falafel recipe, this mung bean version is sure to impress. Try it today and discover a new favorite way to enjoy falafel!
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