Low Sodium Falafel Bowl
Elevate your lunch or dinner game with this wholesome and satisfying Low Sodium Falafel Bowl, a heart-healthy twist on the classic Mediterranean dish. Packed with flavor from fresh parsley, cilantro, and warming spices like cumin, coriander, and turmeric, these golden, pan-fried falafel patties are made with unsalted chickpeas to keep sodium levels in check. Served atop a bed of crisp mixed greens, juicy cherry tomatoes, and crunchy cucumber, this nutrient-rich bowl is finished with a creamy tahini dressing that's as indulgent as it is nutritious. Ready in just 45 minutes, this vibrant vegetarian recipe is perfect for meal prep or sharing with loved ones—comfort food that's both healthy and delicious!
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Recipe Information
Ingredients
- 15 ounces Canned chickpeas, unsalted
- 1 medium Onion, finely chopped
- 3 large Garlic cloves
- 1 cup Fresh parsley, chopped
- 1 cup Fresh cilantro, chopped
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Ground turmeric
- 2 tablespoons Lemon juice
- 1 teaspoon Baking powder
- 3 tablespoons All-purpose flour
- 3 tablespoons Olive oil
- 4 cups Mixed greens
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 0.25 cup Tahini
- 3 tablespoons Warm water
- 1 tablespoon Lemon juice
- 0.5 teaspoon Ground paprika
Instructions
Drain and rinse the chickpeas thoroughly. Pat them dry using paper towels.
In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, black pepper, turmeric, lemon juice, and baking powder. Pulse until the mixture is finely minced but not pureed.
Transfer the mixture to a bowl and stir in the flour until just combined. The mixture should hold together when formed into a ball. If it's too wet, add an additional tablespoon of flour.
Form the mixture into small patties or balls, about 1.5 inches in diameter.
In a large skillet over medium heat, add olive oil. Once hot, add falafel patties, working in batches if necessary, and cook for 3-4 minutes on each side until golden brown and crispy.
Remove from the skillet and let them drain on a plate lined with paper towels.
In a small bowl, whisk together tahini, warm water, lemon juice, and paprika until creamy and smooth. Adjust the consistency by adding more water if needed.
To assemble the bowls, divide mixed greens, cherry tomatoes, cucumber, and falafels evenly among four bowls.
Drizzle each bowl with the tahini dressing just before serving.
Nutrition Facts
Calories |
1888 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.3 g | 123% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 888 mg | 39% | |
| Total Carbohydrate | 208.5 g | 76% | |
| Dietary Fiber | 63.8 g | 228% | |
| Total Sugars | 40.3 g | ||
| Protein | 74.0 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 5689 mg | 438% | |
| Iron | 21468.1 mg | 119267% | |
| Potassium | 5592 mg | 119% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
