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Delicious, nutritious, and high protein (13g per serving) baked pumpkin seed falafel–without beans!. They are vegan, oil-free, and grain-free, too.
Falafel without Beans
My back-in-the-saddle recipe for the New Year is the result of a request from a friend who cannot eat beans but misses the days when she could eat falafel without a care. Hence, in place of the typically chickpeas, I devised this simple recipe, subbing pepitas (green pumpkin seeds) for the usual chickpeas.
I am an equal opportunity falafel lover, and this new variation does not disappoint!
Recipe Benefits
No matter what kind of eating resolutions you may have made for the New Year (including “Must eat more delicious food!”), these falafel will more than likely fit the bill. Here what you get with these falafel:
- High protein (13 grams per serving)
- Good source of fiber (3 grams per serving)
- Low-carb (1.6 carbs, .6 net carbs per falafel)
- Grain-free
- Gluten-free
- Oil-free
- Paleo
- Vegan (egg-free, dairy-free)
- Baked, not fried (oil-free)
- Easy to make
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- Green pumpkin seeds, (aka pepitas)
- Carrots
- Cilantro
- Ground cumin
- Smoked paprika
- Black pepper
You will also need some water, to soak the pumpkin seeds (I use filtered tap water) and salt (which is always adjustable/optional, as needed).
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- In a small bowl, cover the pumpkin seeds with the boiling water; let stand for 10 minutes and then drain.
- Preheat oven to 400F (200C). Line a rimmed large baking pan with parchment paper.
- In a food processor, finely chop the carrots and cilantro. Add the drained pumpkin seeds, cumin, smoked paprika, salt and pepper. Process the mixture, stopping to scrape down the bowl periodically, until mixture is thick and comes together into a shapeable “dough.”
- Scoop out 2 tablespoons of mixture at a time and shape into 1/2-inch thick patties; place on prepared baking sheet. If desired, press a few extra pumpkin seeds on top of each patty.
- Bake in the preheated oven for 20 to 25 minutes until golden brown and edges appear crispy.
- Serve hot, warm or chilled, in salads, tucked into wraps, as a main dish, or solo as a portable power snack.
In my first tests of the falafel, I used all seeds, save for some spices and a bit of cilantro and green onion. It was tasty, but really dense and more like a thick, heavy cracker.
After further experimentation, I settled on the a healthy addition of carrots, which balances the pepitas to create a more traditional falafel texture.
Storage
Store the cooled falafel in an airtight container in the refrigerator for up to 3 days or the freezer for up to 6 months.
Troubleshooting
If the processed “dough” seems too wet, add a teaspoon or two of coconut flour, or additional finely ground pepitas. If dough is too dry, add a small amount of water at a time until it is pliable.
Recipe Variations
Now that you have a basic formula to work with, feel free to experiment with flavors as much as you like.
- Fresh Herbs: Use fresh parsley, basil, or dill in place of the cilantro.
- Vegetables: Swap the carrots for other hard vegetables, such as cauliflower, parsnips, broccoli, or beets.
- Seeds and Nuts: Use shelled raw sunflower seeds, almonds, or a combination of nuts and seeds in place of the green pumpkin seeds.
- Spices: Try different spices or spice blends in place of the cumin and/or smoked paprika, such as curry powder, raw el hanout, garam masala or chili powder.
Related Posts
- Vegan Breakfast Sausage Patties {Grain-Free, High Protein}
- Beet & Toasted Pepita Dip {vegan, oil-free, nut-free}
- 1-ingredient Pepita Butter {vegan, keto}
- Mustard Greens Pepita Pesto {Vegan, Nut-Free}
- 3-Ingredient Grain-Free Granola Bars {Vegan, Keto Option}
Baked Pumpkin Seed Falafel (No Beans)
Equipment
Ingredients
- 1 1/4 cups green pumpkin seeds, (aka pepitas)
- 1 cup boiling water
- 2 medium-large carrots, ends trimmed, cut into chunks
- 1 big handful cilantro leaves, about 3/4 cup, lightly packed
- 1 1/2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon fine sea salt
- 1/4 teaspoon cracked black pepper
- Optional: extra green pumpkin seeds (pepitas) for pressing on top of patties
Instructions
- In a small bowl, cover the pumpkin seeds with the boiling water; let stand for 10 minutes and then drain.
- Preheat oven to 400F (200C). Line a rimmed large baking pan with parchment paper.
- In a food processor, finely chop the carrots and cilantro. Add the drained pumpkin seeds, cumin, smoked paprika, salt and pepper. Process the mixture, stopping to scrape down the bowl periodically, until mixture is thick and comes together into a shapeable "dough."
- Scoop out 2 tablespoons of mixture at a time and shape into 1/2-inch thick patties; place on prepared baking sheet. If desired, press a few extra pumpkin seeds on top of each patty.
- Bake in the preheated oven for 20 to 25 minutes until golden brown and edges appear crispy. Serve hot, warm or chilled, in salads, tucked into wraps, as a main dish, or solo as a portable power snack!
Notes
- Fresh Herbs: Use fresh parsley, basil, or dill in place of the cilantro.
- Vegetables: Swap the carrots for other hard vegetables, such as cauliflower, parsnips, broccoli, or beets.
- Seeds and Nuts: Use shelled raw sunflower seeds, almonds, or a combination of nuts and seeds in place of the green pumpkin seeds.
- Spices: Try different spices or spice blends in place of the cumin and/or smoked paprika, such as curry powder, raw el hanout, garam masala or chili powder.
Nutrition
