Soy Falafel
Savory soy falafel with firm tofu, herbs, and spices, baked to golden perfection. Perfect for vegan sandwiches or served as a tasty appetizer, appealing to health-conscious eaters.
Ingredients
- 1 cake firm tofu ⓘ
- 1/3 cup finely chopped onions ⓘ
- 3 tablespoons vegetable oil ⓘ
- 1 cup bread crumbs
- 1/4 cup chopped fresh Italian parsley ⓘ
- 1/2 tablespoon dark sesame oil
- 1 tablespoon tamari soy sauce ⓘ
- ground black pepper to taste ⓘ
- 1 or more garlic cloves minced ⓘ
- 1 teaspoon ground cumin ⓘ
- 1 teaspoon turmeric ⓘ
- 1 tablespoon fresh lemon juice ⓘ
Instructions
- Preheat oven to 350°F (175°C).
- Press and mash the tofu until smooth.
- Mix the mashed tofu with chopped onions, bread crumbs, parsley, dark sesame oil, soy sauce, garlic, cumin, turmeric, lemon juice, black pepper, and vegetable oil in a medium bowl.
- Form the mixture into 1-inch balls and place on an oiled baking sheet.
- Bake for about 30 minutes, turning occasionally until the falafel are golden and crusty on the outside.
- Serve in pita pockets with sliced fresh tomato and a yogurt and dill sauce if desired.
Tips & Substitutions
For a firmer texture, you can substitute firm tofu with chickpeas. If you prefer a spicier kick, add a pinch of cayenne pepper. Ensure the tofu is well-pressed to remove excess moisture for better binding. If you don’t have tamari, regular soy sauce works as a substitute. Fresh herbs like cilantro can also be used in place of parsley for a different flavor profile.
Serving Suggestions
These soy falafels are delightful served in pita pockets filled with fresh sliced tomatoes, lettuce, and a drizzle of tahini dip. Pair with a side of Masters Salad or a refreshing Olive Salad for a wholesome meal. They also complement well with Mediterranean recipes that include roasted vegetables or a hearty Vegetable Bouquet.
Storage & Reheating
Store leftover falafel in an airtight container in the refrigerator for up to 4 days. To reheat, place them in a preheated oven at 350°F (175°C) for about 10-15 minutes until heated through and crispy. Alternatively, you can microwave them for a quicker option, but they may lose some crispiness.
Nutrition & Diet Analysis (per serving)
Each serving of Soy Falafel contains roughly 285 calories, with 11g protein, 43g carbohydrates, and 10g fat. It is an excellent source of iron (105% of the Daily Value), calcium (24% of the Daily Value), and protein (21% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 1748mg per serving (76% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make these falafels ahead of time?
Yes, you can prepare the falafel mixture in advance and refrigerate it for up to 24 hours before baking. Form the balls just before baking for the best texture. Alternatively, you can bake them and then freeze for later use, reheating them as needed.
What can I use instead of breadcrumbs?
If you don't have breadcrumbs, you can use rolled oats or crushed crackers as a substitute. For a gluten-free option, consider using almond flour or gluten-free breadcrumbs. Ensure the consistency allows you to form balls that hold together well.
Are these falafels suitable for freezing?
Absolutely! You can freeze uncooked falafel balls on a baking sheet and transfer them to a freezer bag once frozen. Bake them straight from the freezer, adding a few extra minutes to the cooking time for perfectly golden falafels.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).