Low Iodine Falafel Bites with Tahini Sauce

Total time1 hr 15 min

Prep time20 min

Cook time25 min

4.8

(7)

Low Iodine Falafel Bites with Tahini Sauce

Crispy on the outside, tender and herb-packed on the inside, these baked chickpea bites are the kind of snack that disappears fast. The whole lineup — chickpeas, fresh parsley, cilantro, warm spices, and a drizzle of olive oil — is naturally free of iodine-heavy ingredients like seafood, dairy, and iodized salt, making this one of those recipes that just works without requiring a lot of substitutions or label-reading stress. The tahini sauce comes together with just a handful of pantry staples: tahini, fresh lemon juice, garlic, and water, so there are no hidden additives to worry about. Baking instead of deep-frying keeps things clean and simple while still delivering that satisfying golden crust. A quick chill before shaping helps the mixture hold together beautifully, and the oven does the rest. Whether you're serving these as an appetizer, a light meal, or a midday snack, the bright herb flavor and creamy dipping sauce make them genuinely hard to resist.

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Ingredients

4 servings

For the falafel

1 can (15 oz) chickpeas, drained and rinsed
½ cup fresh flat-leaf parsley leaves, loosely packed
½ cup fresh cilantro leaves, loosely packed
3 cloves garlic, roughly chopped
½ small yellow onion, roughly chopped
1 tsp ground cumin
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp cayenne pepper (optional)
¾ tsp salt
¼ tsp black pepper
2 tbsp oat flour
½ tsp baking powder
2 tbsp extra virgin olive oil, divided

For the tahini sauce

⅓ cup tahini
3 tbsp fresh lemon juice (about 1 lemon)
1 small clove garlic, finely grated
3–4 tbsp water
¼ tsp salt

For serving

2 tbsp fresh flat-leaf parsley, finely chopped (optional)
lemon wedges (optional)

Instructions

1
Spread the drained chickpeas on a clean kitchen towel or paper towels and pat them as dry as possible. Let them air-dry for 10 minutes — excess moisture will make the falafel mixture too wet to hold its shape.
2
Preheat the oven to 400°F (205°C). Line a baking sheet with parchment paper and brush or drizzle 1 tbsp of the olive oil evenly over the surface.

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