#FitnessFriday – Baked Falafel Recipe

Fitness Friday - 16 November 2020

Throughout lockdown and beyond, we’re looking at healthy recipes you can cook at home. These easy recipes and food swaps are great for anyone looking to keep up with their fitness goals throughout lockdown – or anyone who fancies making some simple, tasty meals!

This week’s recipe comes from our lovely Karen – baked falafels! These healthy vegan bakes are packed full of nutrients and flavour, and you can make a big batch at once to stick in the freezer. 

Karen always has in the fridge ready to add to a salad or in a pitta/wrap with salad. They’re great in a bap with vegan coleslaw and sliced tomatoes served with vegan potato salad or potato wedges.

Makes at least 36 falafels (halve the ingredients if you want to make less).


  • 4 tbsp olive oil (save 1 tbsp for greasing the baking tins)
  • 3 onions finely chopped
  • 1 whole bulb of garlic finely grated or crushed
  • 3-inch fresh ginger grated
  • 1 tbsp of cumin
  • 1 tbsp turmeric
  • 1 tbsp (or more) chilli flakes
  • 1 tbsp garam masala
  • 1 tbsp ground coriander
  • 1 medium/large sweet potato, boiled and mashed
  • 2 large carrots, boiled and mashed
  • 1 packet of red lentils, cooked and drained
  • 1 tbsp of egg substitute powder, mixed as per instructions
  • 1 tin of drained and washed chickpeas
  • 2 tins of drained and washed red kidney beans
  • 2 tins of drained and washed butter beans
  • Salt to taste
  • Optional: 1 pack of fresh coriander


Preheat the oven to 125 degrees.
Slowly fry off the onions, garlic, and ginger.
Mix in all the spices and slowly fry off for 5 min.
Add the rest of the ingredients, including your pre-cooked sweet potato, carrot and lentils, and mix together.
Using a hand blender, blend the ingredients together but make sure it’s not too smooth as you want it to be a coarse mixture.
Grease Yorkshire pudding or fairy cake tins with the olive oil and add the mixture into each hole. Bake for an hour or until they brown off and become firm to touch.

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