Soy-Free Falafel Bowl
Packed with vibrant colors, wholesome ingredients, and bold Mediterranean flavors, this Soy-Free Falafel Bowl is a game-changer for plant-based meals. Crispy homemade falafels, made with chickpeas, fresh herbs, and warm spices, are the star of this bowl, offering a tender interior and golden crust without the use of soy. Nestled on a bed of fluffy quinoa, crunchy red cabbage, and mixed greens, this dish is a perfect balance of textures and nutrients. Juicy cherry tomatoes, crisp cucumber, and a creamy, tangy tahini dressing elevate this bowl to gourmet status. Quick to prepare in just under an hour, this healthy, gluten-free-friendly recipe is ideal for meal prepping or a refreshing weeknight dinner. Vegans and omnivores alike will savor every bite!
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Recipe Information
Ingredients
- 15 oz canned chickpeas, drained and rinsed
- 0.5 red onion, roughly chopped
- 2 garlic cloves, minced
- 0.5 cup fresh parsley, chopped
- 0.5 cup fresh cilantro, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp baking powder
- 2 tbsp all-purpose flour
- 0.5 tsp salt
- 0.25 tsp black pepper
- 3 tbsp olive oil
- 2 cups quinoa, cooked
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 cup red cabbage, shredded
- 0.25 cup tahini
- 2 tbsp lemon juice
- 2 tbsp water
- 1 tsp honey or maple syrup
- 2 cups mixed greens
Instructions
Begin by preparing the falafel mixture. In a food processor, combine the drained chickpeas, chopped red onion, minced garlic, parsley, cilantro, cumin, coriander, baking powder, all-purpose flour, salt, and black pepper.
Pulse the ingredients together until you achieve a coarse texture, making sure not to over-process into a paste. If the mixture seems too wet, add a little more flour.
Shape the mixture into small, round falafel balls or patties, about the size of golf balls.
Heat olive oil in a large skillet over medium-high heat. Once hot, add the falafels and cook for about 3-4 minutes on each side, until golden and crispy. Remove from the pan and let drain on paper towels if needed.
While the falafel cooks, prepare the tahini dressing. In a small bowl, whisk together tahini, lemon juice, water, and honey or maple syrup until smooth and creamy. Adjust seasoning to taste with salt and pepper.
Assemble the bowls by dividing the cooked quinoa, mixed greens, cherry tomatoes, cucumber, and red cabbage among serving bowls.
Top each bowl with a few falafel pieces, and drizzle generously with the prepared tahini dressing.
Serve immediately and enjoy your vibrant soy-free falafel bowl!
Nutrition Facts
Calories |
2014 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.2 g | 126% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3146 mg | 137% | |
| Total Carbohydrate | 232.1 g | 84% | |
| Dietary Fiber | 54.8 g | 196% | |
| Total Sugars | 37.9 g | ||
| Protein | 69.7 g | 139% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 5322 mg | 409% | |
| Iron | 21457.9 mg | 119211% | |
| Potassium | 4209 mg | 90% | |
*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.
