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Golden baked chickpea and sunflower seed falafel with a herb-flecked center.
Rachelle Johnson

Baked Chickpea and Sunflower Seed Falafel

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Cooked chickpeas and sunflower seeds make herby baked falafel with a tender center and golden edges. Parsley, cilantro, cumin and lemon keep the flavor lively, ready for bowls, pita or a generous snack plate.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner, Lunch, Snack
Cuisine: Middle Eastern
Suitable For
Vegan
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Base
  • 1 ½ cups cooked chickpeas drained, rinsed and dried well; about one 15-ounce can after draining
  • ½ cup raw sunflower seeds
  • 1 onion small; roughly chopped
  • 3 cloves garlic
Herbs and Seasonings
  • ½ cup fresh parsley packed
  • ½ cup fresh cilantro packed
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon smoked paprika
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon baking soda
Binder
  • 2 tablespoons oat flour use certified gluten-free oat flour if needed
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil

Equipment

  • Food Processor
  • Baking sheet
  • parchment paper
  • spatula

Method
 

Method
  1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
  2. Pulse the sunflower seeds in a food processor into a coarse meal.
  3. Add the drained chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, smoked paprika, salt and black pepper. Pulse until finely chopped and combined, retaining a little texture rather than making a smooth purée.
  4. Add the lemon juice, olive oil, baking soda and oat flour. Pulse briefly to combine. The mixture should hold together when pressed. If very wet, let it stand briefly for the flour to hydrate and blot any obvious excess moisture.
  5. Divide the mixture into 16 equal portions. Roll gently and flatten slightly into small discs; even sizes cook more evenly.
  6. Arrange on the lined tray with space between them. Bake for about 25 minutes, carefully turning halfway, until firm and golden at the edges. Let the first side set before turning.
  7. Let stand for a few minutes before serving so the centers firm up. Refrigerate leftovers promptly in shallow covered containers.

Nutrition

Calories: 265kcalCarbohydrates: 27gProtein: 10gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gSodium: 374mgPotassium: 423mgFiber: 7gSugar: 4gVitamin A: 929IUVitamin C: 15mgCalcium: 79mgIron: 4mg

Notes

Success tips: Dry the cooked chickpeas well and keep the food-processor mixture textured. These baked falafel use cooked chickpeas and seeds, so their centers are softer than traditional falafel made from soaked dried chickpeas.
Seed swap: Pumpkin seeds can replace sunflower seeds and bring a darker color and stronger flavor.
Binder swap: Chickpea flour can replace oat flour and has a more pronounced bean flavor. For a gluten-free version, use certified gluten-free oat flour or verified gluten-free chickpea flour and check packaged ingredients.
Add-ins: Add 2 tablespoons of hemp seeds or ground flaxseed for texture; larger additions may dry the mixture.
Storage: Refrigerate for 3–4 days or freeze cooked falafel for up to three months for best quality. Reheat to 165°F in an oven or air fryer.
Air fryer: Cook at 370°F (188°C) for about 12–14 minutes, turning carefully halfway and checking for firm centers and golden edges.
Serving: Pair with hummus or a plant-based yogurt dip, add to a grain bowl with tahini dressing, or tuck into pita with lettuce, tomato and cucumber.
Nutrition basis: Approximate values are for four of sixteen falafel, excluding optional hemp or flax additions, dips and serving accompaniments.

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