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Baked Falafel from The China Study Cookbook

August 6, 2018 By Dianne 14 Comments

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Baked Falafel from The China Study Cookbook by LeAnne Campbell with text overlayThis healthy Baked Falafel in Pita from The China Study Cookbook by LeAnne Campbell comes together quickly, and it makes a terrific lunch or light dinner. In this recipe, baked falafel balls are stuffed into pitas and paired with cool, creamy with Cucumber Dill Dip sauce. This easy sandwich recipe is vegan and gluten-free.

chickpeas, onion, garlic, spicesBaked Falafel

I absolutely love falafels, and I eat them often, but until now, I’ve never made them myself! Well, I’ve used mixes, but I’ve never made them from scratch. I guess I’ve always figured that since they’re so easy to buy, there’s really no point in making my own. But actually there is. Most falafels are deep fried, and while that might make them quite tasty, it does make them rather unhealthy. So, I’ve now started making them at home and baking them in the oven.

Making falafel ballsHow to Make Baked Falafel Balls

This baked falafel recipe was much easier to make than I thought it would be.

  • First you mix up a few ingredients your food processor.
  • Then you mix the chickpea flour into the mix.
  • Next you scoop the mixture into balls.
  • Then you bake them for 20 minutes.
  • Stuff your falafel balls into a pita along with lettuce leaves. Lunch is ready!

Falafels on baking sheet

These falafel balls pair nicely with easy to make Cucumber Dill Dip. 

If you follow a gluten-free diet, make sure your pitas are gluten-free, or you can use gluten-free wraps.

The China Study Cookbook by LeAnne Campbell

The China Study

This easy recipe is from The China Study Cookbook by LeAnne Campbell. I’m sure most people in the vegan community are familiar with The China Study, even if they haven’t read it. It details the research of T. Colin Campbell, in which he discovered that a whole foods, plant-based diet is the best way to stop widespread growth of obesity, diabetes, heart disease, and cancer. It sounds great in theory, but some can find it difficult to adhere to without help. Thankfully The China Study Cookbook offers that assistance!

Falafels pitas on plate with dip and olives

The China Study Cookbook

The China Study Cookbook was written by T. Colin Campbell’s daughter LeAnne Campbell. She was in high school when her father began changing the family’s diet due to his scientific findings. LeAnne loved her mother’s cooking, but like many teenagers, she began eating Standard American Diet fare while in college. It wasn’t until after she served for the Peace Corps in the Dominican Republic after graduating that she decided to go vegan for both health and ethical reasons, and the decision stuck.

To help those who are new to a plant-based lifestyle, LeAnne offers a wide range of help, including tips on transitioning your diet, how to raise children on a plant-based diet, and how to safely prepare and store food. She also includes a few handy lists, such as vegan substitutions for common animal-based ingredients and kitchen tools that are helpful to have on hand.

The recipes in The China Study Cookbook range for breakfast and lunch dishes to dinner, dessert, and snacks. They all feature healthy, whole foods, and they’re made with ingredients that are pretty easy to find at any grocery store. The dishes make it easy for newbies, as many of them are veganized versions of classic dishes. You’ll find recipes for Sweet Potato Enchiladas, Eggplant “Parmesan,” Apple Pie Pancakes, and Chocolate Brownie Birthday Cake.

The Campbells believe that nutrition should come from food, not supplements (and I agree with them!), and they advocate for a diet that consists of a wide variety of ingredients. Those ingredients include an abundance of vegetables, of course, as well as grains, beans, nuts and fruits—all of which have a starring roll in LeAnne’s recipes. All of the recipes are oil-free and use minimal salt and sweeteners.

Falafels pita in my hand

Revised and Expanded Edition

This is a revised and expanded edition of LeAnne’s The China Study Cookbook from 2013. I have a copy of the older edition as well, so I compared the two to see what changes have been made. Not only have 75 new recipes been added, but there’s also mouth-watering new photography.

pitas with the cookbook

Chapters in The China Study Cookbook include:

  • Breads and Muffins
  • Breakfast Dishes
  • Appetizers and Salads
  • Soups
  • Sandwiches and Wraps
  • Entrées
  • Sides
  • Desserts

If you’re trying to eat healthier or are just in need of a few more plant-based recipes for your repertoire, The China Study Cookbook is for you!

Baked Falafels from above with cucumber dill dip

Baked Falafels from The China Study Cookbook
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Baked Falafel In Pita

Chickpeas are a staple in my household. I always have a couple of cans on hand to use in some of my favorite quick recipes: Coconut Corn Chowder, Hummus, Ocean Chickpea Sandwiches, Quick Three-Bean Soup, Masala’s Chickpeas, and this falafel, which is especially good with shredded lettuce and Cucumber Dill Dip.
Course Sandwich
Cuisine Mediterranean
Keyword baked falafel, falafel balls
Prep Time 15 minutes
Cook Time 20 minutes
Yields 4 servings
Calories 359 kcal
Author LeAnne Campbell, PhD

Ingredients

  • 2 tablespoons vegetable broth
  • 1 (15-ounce) can chickpeas rinsed and drained
  • ¼ cup chopped onions
  • 2 garlic cloves
  • 2 tablespoons chopped fresh parsley
  • ½ teaspoon ground cumin
  • ¾ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ cup garbanzo bean flour
  • Pita bread for serving
  • Shredded lettuce for serving
  • 1 recipe Cucumber Dill Dip (see below), for serving

Instructions

  1. Preheat oven to 350˚F. Line a baking sheet with parchment.
  2. Add vegetable broth, chickpeas, onions, garlic cloves, parsley, cumin, salt, and black pepper to a food processor. Blend until mixture begins to hold together.
  3. Add mixture to a bowl and stir in garbanzo bean flour.
  4. Form 12 small balls. Place on lined baking sheet. Bake for 20 minutes.
  5. Serve on pita bread with shredded lettuce and cucumber dill dip.
Cucumber Dill Dip
Print

Cucumber Dill Dip


Course Condiment
Cuisine Mediterranean
Keyword cucumber dill dip
Prep Time 10 minutes
Yields 2 cups (approximately)
Calories 522 kcal
Author LeAnne Campbell, PhD

Ingredients

  • 1 cup silken tofu
  • 1 tablespoon lemon juice
  • 3 garlic cloves
  • ½ teaspoon salt
  • 2 teaspoons fresh dill
  • 1 cup cucumbers grated
  • 2 tablespoons green onions chopped
  • Black pepper to taste

Instructions

  1. In a food processor, blend tofu, lemon juice, garlic, salt, and dill. Pour into a small bowl.
  2. Fold in cucumbers and green onions, then season with black pepper.

Baked Falafels in pitas on plate

Other Sandwich Recipes You might Enjoy include:

  • Chickpea Salad Sandwiches
  • Vegan Shawarma 
  • Apple Pecan Tempeh Salad
  • Tofu Tuna Salad Sandwiches
  • Curried Mango Chickpea Wrap

Other Chickpea Recipes You Might Enjoy Include 

  • Falafel Burgers
  • Tahini Kale Salad with Garlicky Chickpeas
  • Smoky Kale and Chickpeas with Miso Peanut Drizzle
  • Curried Coconut Spinach & Chickpeas
  • Chickpea Rancheros 

 

Filed Under: Vegan Recipes, Vegan Sandwich Recipes Tagged With: chickpeas, Cookbook, falafels, gluten-free, lunch, pita, Sandwich

About Dianne

Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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Reader Interactions

   

Comments

  1. Paula says

    August 6, 2018 at 2:55 PM

    I love pasta with roasted veggies and herbed tofu.

    Reply
  2. Kathy Dempsey says

    August 6, 2018 at 5:17 PM

    My favorite healthy vegan meal is oatmeal with berries and soymilk for breakfast. I also happen to love falafel though – anything with chickpeas is delicious.

    Reply
  3. Susan says

    August 6, 2018 at 5:48 PM

    Tonight we’re having garbanzo beans and fresh corn in barbecue sauce from the Plant Pure cookbook by Leanne’s sister-in-law, Kim Campbell. Tasty! I throw a few peanuts on top for crunch. I water sautéed mushrooms, summer squash, chard, red pepper, onion, garlic, and tomatoes from my weekly farmers market purchase. I just added some Italian seasoning, black pepper and balsamic vinegar to finish it. The barbecue sauce has become a favorite!

    Reply
  4. jacquie astemborski says

    August 6, 2018 at 8:04 PM

    oven roasted veggies over greens along w/ some whole grain toast w/ nut butter.

    Reply
  5. Cadry says

    August 7, 2018 at 9:02 AM

    It’s been way too long since I’ve made falafel! I used to always make Isa’s recipe from Appetite for Reduction, but the Trader Joe’s frozen falafel are so convenient, at some point I started making those instead. This sounds like a delicious way to bring homemade falafel back into my life!

    Reply
    • Dianne says

      August 7, 2018 at 10:04 AM

      I’ve never noticed that Trader Joe’s has frozen falafel! I’ve been buying the mix and cooking it in the air fryer.

      Reply
  6. Melissa K. says

    August 7, 2018 at 5:23 PM

    My favorite plant based meal is a hearty soup (like vegan chili) with a salad and/or a sandwich!

    Reply
  7. Samantha says

    August 10, 2018 at 9:02 PM

    At the moment it’s probably Buddah Bowls with whatever I can find in the fridge; chickpeas, blackbeans, roasted veggies, beets, sauteed spinach.

    Reply
  8. Lydia Claire says

    August 11, 2018 at 2:38 PM

    One of my new favorites is vegetable gyoza heated up and cut into a few pieces into a miso broth. I add some cubed tofu, Yuzu sauce, Mochi nuggets, chopped green onions and cilantro mixed in too. All from Trader Joes, it was one of their food demos.

    Reply
  9. Corrine says

    August 12, 2018 at 12:25 PM

    I love a soup with lots of beans and vegetables and some pasta too!

    Reply
  10. Bonnie Y. says

    August 12, 2018 at 2:24 PM

    Chickpea salad, with chickpeas, vegan mayo and lemon juice.

    Reply
  11. Lea says

    August 12, 2018 at 6:26 PM

    I’m trying to get back to a more whole food’s approach to cooking and have been eliminating the heavily processed vegan foods that are such a convenience sometimes. This cookbook looks perfect for my next step. Thanks for the chance to win a copy!

    Reply
  12. Lea says

    September 1, 2018 at 9:00 AM

    Looks delicious! Did you ever announce the winner of the cookbook?

    Reply
    • Dianne says

      September 4, 2018 at 1:26 PM

      Thanks! Yes, the winner was announced a few weeks ago. The name is on the Rafflecopter widget.

      Reply

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Dianne Wenz

Hi! I'm Dianne Wenz and I am a Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, Plant-Based Chef, and cookbook author. I offer group and individual nutrition and lifestyle coaching programs to people across the U.S., and I teach cooking classes in Northern New Jersey. Contact me today to learn more and to schedule a complimentary breakthrough session!

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