Oct 9, 20203 min
Updated: Mar 12, 2021
Taking a break from all my fall recipes to enjoy a classic staple in a plant based diet! There is a reason why this Mediterranean favorite is so well loved... flavor rich patties stuffed in a pocket, with a bright beet hummus (flavor & color), topped with nutty tahini, and fresh pickled red onions. Need I say more?
You can really make these falafel whatever size and shape you like (I personally love mini ones) and stuff them in pitas, add to a bowl (the latest hack- falafel burgers!) or even enjoy as a snack. The chickpeas are full of fiber and protein with the garlic and onion giving them a nice bite, and the parsley keeping them fresh. Basically these are nutrient dense bombs that taste great no matter how you care to enjoy them.
Yield: 1-2 cups
Ingredients:
1 15 oz can of chickpeas, rinsed and drained
1 tbsp of tahini
1 lemon's juice
2 garlic cloves
1 small-medium beet peeled & diced
1/2 cup of the liquid from the beets
1/2 tsp salt
1/2 tsp pepper
Directions:
Place beet in pot with 2-3 cups of water and bring to a boil, then let simmer for about 15-20 minutes or until you can pierce the beet with a fork easily. Remove from heat and let cool slightly. If you undercook it the hummus will come out a little bit grainy but still will taste good!
With a slotted spoon remove the beets and add to the food processor with all of the other ingredients and some of the beet liquid. Blend till smooth. Enjoy:)
Yields: 1 mason jar
Ingredients:
1 medium-large red onion
1/2 cup apple cider vinegar
1 1/2 cups boiling water
2 tbsp maple syrup
1/2 tsp cracked black pepper
1/2 tsp salt
Directions:
Thinly slice the red onion and pack into a mason jar.
Mix liquid ingredients till well combined.
Add to jar and let come to room temperature.
Seal and place in the fridge for at least an hour. Enjoy :)
Yields: 16-18 small falafel
Ingredients:
2 15 oz cans of garbanzo beans, rinsed & drained
1 large handful cilantro or parsley
s&p to taste
1 tsp garlic powder
1 tsp cumin
2 tbsp flour
1 tbsp tahini
1/2 red onion
2 large cloves of garlic
2 tbsp nutritional yeast
1 flax egg (1 tbsp ground flax, 2 tbsp water)
Directions:
Combine all ingredients (except flour) and pulse in food processor until well combined.
Add mixture to a bowl and mix in flour with a spatula. Place bowl (covered) in fridge for 2 hours or freezer for 45 minutes.
Preheat oven to 375F. Remove bowl from fridge and make patties on a lined baking sheet. Mine were about 3 inches in diameter and 1 cm thick.
Bake for 35-40 minutes or until they begin to brown. I like to broil for the last 5 so they get extra golden brown.
Remove from oven and place on a wire rack to cool for 5-10 minutes, then enjoy!
*You could definitely fry these but I prefer to bake them as it minimizes my overall use of added oils.
I enjoyed mine here on a whole wheat pita bread with a layer of my hummus, tabouli, heirloom tomatoes, lemon tahini drizzle, fresh parsley, and pickled red onions. They would also be delicious in a bowl style as well.
I know that they are traditionally enjoyed with a creamy tzatziki sauce but I figured with the hummus and tahini I had enough flavors going on. So naturally I have included my favorite recipe for a plant based tzatziki when I do want to add it on top!
Makes 1 cup
Ingredients:
1 cup cashews soaked
3/4 cup water
1 lime juiced
1 lemon juiced
3 tbsp finely minced cucumber
2 tbsp dill
1 1/2 nutritional yeast
1/4 tsp garlic powder, black pepper, & salt
Directions:
Blend all ingredients except cucumber in blender or food processor. Then stir in cucumber.
Hope you enjoyed all these recipes! As always, tag me if you try them!