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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


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


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


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


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


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)


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


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


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!



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What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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