Baked Dill Falafel Nourish Bowl
Plant-based street food options are limited in some places. When out with friends who decide to get some donairs or kebabs I'm at least happy these shops also offer falafels.
Made with nutritious chickpeas, garlic and a handful of greens, these little patties would appear to be healthy alternatives, right?
They're usually deep-fried for a long time, saturating them with oil and destroying much of the nutrients.
So it's a suitable once-in-a-while option when other alternatives aren't available... but what to do if you crave some falafels but don't want them fried?
Answer: make your own!
These ones are better on two accounts, in my humble opinion:
One - they are baked, as opposed to fried, with no oil!
Two - they have dill as opposed to cilantro and parsley... and I love dill.
The other great thing is that these are super easy to make.
Here are the steps:
Step 1: place all ingredients in a food processor and blend until combined.
Step 2: press the mixture into little patties and place on a baking sheet.
Step 3: bake in the oven until golden brown.
Step 4: use falafels to make wraps or to include in your nourish bowl. Yumm-o!
And it's as easy as that.
This recipe makes a lot of falafels so you can save the extras for leftovers the next day, or freeze for when you need a quick meal in the future - just reheat in the oven.
One more note: I like to dip the roasted veggies and baked falafels in the hummus - this is more than enough sauce for me. If you like it saucier, just drizzle on some tahini and squeeze on some fresh lemon juice.
Baked Dill Falafel Nourish Bowl
▸ ▹ Vegan, gluten-free, oil-free, refined sugar-free, nut-free
Yield: 12 falafels + 2 nourish bowls Prep Time: 10 min Cook Time: 35 min Total Time: 45 min
1.5 cups (400g) cooked chickpeas (garbanzo beans)*
1/4 cup (35g) raw sunflower seeds**
1/2 small red onion
2 cloves garlic**
1/2 lemon, juiced
1/2 cup (2g) fresh dill, packed**
1 tsp (5g) ground cumin
1/2 tsp ground coriander
1/4 tsp salt
1/4 tsp cayenne pepper (or sub chili pepper)
INGREDIENTS: Nourish Bowl
1 cup (170g) dry quinoa
1 vegetable bouillon cube
1 tsp (5mL) vegetable or olive oil
1 medium red bell pepper, thinly sliced
1 medium zucchini, sliced into thin coins
1/2 tsp each ground cumin, paprika powder, onion powder, garlic powder
1 tomato, chopped
1/4 long English cucumber, chopped
1/4 cup kalamata olives
1/2 cup (125g) hummus
1 cup (30 g) spinach
1/4 cup (85g) pomegranate seeds (optional)
2 Tbsp (30mL) tahini to drizzle on top (optional)
lemon wedges to garnish (optional)
Preheat oven to 400F (205C). Blend falafel ingredients in a food processor until well combined. With hands press into little patties, making 12 falafels. Place on a baking sheet and cook in the oven until golden brown, about 35 minutes. At halfway point, flip the patties to ensure even cooking on both sides.
While the falafels are baking, cook the quinoa by placing in a pot with 2 cups (500 mL) water and adding bouillon cube. Tip: crush the bouillon cube before adding so it evenly dissolves. When cooked, set aside. Bring to a boil on high, then reduce to a simmer until cooked, about 15 minutes.
While the quinoa is cooking, coat the bell pepper and zucchini with oil and toss in the spices. Place in the oven to cook with the falafels after the falafels have been cooking for 20 minutes. The veggies will be done when lightly browned and softened, about 15 minutes. Stir once halfway through.
Assemble the bowl: spinach as the base, add remaining ingredients on top, three falafels per bowl. If desired, drizzle on some tahini and serve with lemon wedges for extra sauciness! Note: this will leave 6 falafels leftover.
*This is 3/4 cup dry beans, or the amount in a 400 g can.
** Variations: You can substitute sunflower seeds with raw walnuts, almonds, cashews, oats, or pumpkin seeds. I prefer roasted garlic; if using roasted garlic, increase this to 6 cloves. You can substitute fresh dill for fresh cilantro (coriander) or parsley. Feel free to also add roasted vegetables of your choice.
Speed-it-up: using canned chickpeas speeds up the process.
Storage: store leftover falafels in an air-tight container in the fridge for up to 4 days. Place in an air-tight container in the freezer for up to 2 months.
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