Baked Soybean Falafel: Crispy and Protein-Packed

Craving falafel while cutting calories? This crispy baked soybean falafel packs in the protein for a satisfying post-workout meal. No deep-frying, no heartburn, just great flavor.

Watch the original Instagram post ↗

Ingredients

• 1 cup dried soybeans, soaked in water for 12–24 hours
• 1/2 teaspoon baking soda for the cooking water, plus 1/4 teaspoon for the falafel mixture
• 3/4 level tablespoon psyllium husks
• 1.5 tablespoons tapioca starch
• 1 tablespoon tahini
• 1 small onion, roughly chopped
• 3–4 garlic cloves, peeled
• 3/4 bunch cilantro and 1/3 bunch parsley
• 3/4 tablespoon ground cumin and 3/4 tablespoon ground coriander
• 1 teaspoon salt and 1/4 teaspoon black pepper
• 3/4 teaspoon baking powder
• Olive oil spray

Directions

1. Drain the soaked soybeans and transfer to a pot with fresh water and 1/2 teaspoon baking soda. Bring to a boil and boil for exactly 15 minutes. Drain, rinse with cold water, and dry thoroughly.
2. Process the onion, garlic, and herbs in a food processor until finely chopped. Add the cooled soybeans and pulse until the mixture resembles fine couscous—not a smooth paste.
3. Transfer to a bowl and add the psyllium husks, tapioca starch, tahini, 1/4 teaspoon baking soda, baking powder, and all the seasonings. Knead thoroughly by hand for about 2 minutes.
4. Don't skip this step: Refrigerate the mixture for 40 minutes. The psyllium absorbs moisture, which keeps the falafel from falling apart.
5. Preheat the oven to 200°C (400°F) on the convection setting. Shape the mixture into balls and flatten them slightly to give them more surface area. Place on a lined baking sheet coated with olive oil spray. Spray the tops, too.
6. Bake for 15–18 minutes, until golden underneath. Carefully flip, spray again, and bake for another 10–12 minutes.
7. Let rest out of the oven for 5 minutes before serving so the crisp exterior can firm up.

Tips

• Boiling the soybeans with baking soda softens them and gets rid of that soy aftertaste.
• Swapping soybeans for chickpeas doubles the protein per serving.

Nutrition (per falafel, based on 15 total)

• Calories: 66 kcal
• Protein: 4.6 g
• Carbohydrates: 5.2 g (including 1.5 g fiber)
• Fat: 3.2 g