ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Food and Cooking»
  • Starter & Snack Recipes

A Bento Box-Friendly Healthy Falafel Recipe

Updated on November 26, 2012

Falafel is a delicious food, whether it is part of a meal, snack, or appetizer!  I've tried a bunch of different falafel recipes, but use the one below the most - it's quick, simple, low-fat, and packed full of flavor.

As an added bonus, this recipe allows you to mold your falafel into really cute shapes because the pieces are baked instead of fried (which means the shapes can be more elaborate and won't get muddled in the cooking process).  This means the 'protein' part of a cute bento box lunch can be just as creatively shaped as little rice balls - in fact, you can use onigiri rice molds to shape your falafel into small stars, hearts, or other shapes before baking.


The ingredients for this recipe are very simple; feel free to be creative and add / remove things as you see fit - especially the spices!  You might also consider adding the odd fresh herb here or there, or some minced garlic.


  • 1 can of garbanzo beans (425 grams - standard size)
  • 15 grams soy sauce (about two tablespoons)
  • 20 grams of whole wheat flour (about two tablespoons; white flour can be used as an alternative)
  • Paprika to taste
  • Tumeric to taste
  • Cumin seed to taste
  • Chili powder to taste


  • Food processor
  • Onigiri molds (optional)
  • Baking sheet
  • Oven


  1. Drain your can of garbanzo beans into a strainer; rinse thoroughly
  2. Dump the beans into a food processor
  3. Add flour and soy sauce
  4. Add spices - be conservative at first
  5. Run your food processor a bit to blend the ingredients
  6. Stop and smell the result - add more of some or all of your spices until it smells pleasing and balanced
  7. Blend the ingredients more - until most of the mixture is a paste, but some whole or partial beans remain for texture
  8. Dump the contents of the food processor into a bowl (or leave contents in the food processor, if it's easy for you to reach inside
  9. Scoop the paste/dough into balls using a melon baller or teaspoon (if you have small onigiri molds, here's where you'd use them - putting the paste into these molds instead of rolling them into balls.  Alternately, you can form small burger patties of this paste... sky's the limit!)
  10. Place the falafel pieces into a baking sheet
  11. Bake at 400 degrees for 8-20 minutes (baking time varies depending on the thickness of your baking sheet and size of your falafel balls or patties)

Onigiri molds - if you want to make cute-shaped falafel balls


    0 of 8192 characters used
    Post Comment

    • gryphin423 profile image

      gryphin423 6 years ago from Florida

      Too funny, shaping the falafel, I love it! And baking is so much better than frying, in my opinion! Voted up!

    • Simone Smith profile image

      Simone Haruko Smith 6 years ago from San Francisco

      I hope you (and your son!) like it, Jean Bakula! It's such an easy recipe that even if it doesn't work out, it won't be too much of a time or ingredient waster, hehee.

    • Jean Bakula profile image

      Jean Bakula 6 years ago from New Jersey

      My son is a vegetarian, and loves falafel. But it's only available in a mix near my home. I've eaten great falafel in shops, but every recipe I see looks far too complicated. I love this one, and the idea of shapes is so cute! Falafel is so healthy too, protein, fiber, all that stuff good for us. Thanks, can't wait to try!

    • Andrew Gubb profile image

      Andrew Gubb 7 years ago from Barcelona, Spain


    • Simone Smith profile image

      Simone Haruko Smith 7 years ago from San Francisco

      Daaaaw!! Well, you could always pan fry them in a bit of butter or olive oil :D

    • Andrew Gubb profile image

      Andrew Gubb 7 years ago from Barcelona, Spain

      Oh man, those falafels look so cute!! I wish I had an oven :(

    • Simone Smith profile image

      Simone Haruko Smith 7 years ago from San Francisco

      Oh, awesome!! I hope your kids like it :D

    • Autumn Lynn profile image

      Autumn Lynn 7 years ago from Abu Dhabi, United Arab Emirates

      I love the idea of shaping them with the rice molds! What a wonderful and simple way to put on a smile on my kids faces. We live in the middle east so my kids love falafal but shaped falafal will gain me major mom points. Thanks.

    • Simone Smith profile image

      Simone Haruko Smith 7 years ago from San Francisco

      Thanks! Yesh- they're quite tasty! And pleasantly easy to make, too ^_^

    • tim-tim profile image

      Priscilla Chan 7 years ago from Normal, Illinois

      Looks delicious!!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: ""

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)