18 Apr Baked Falafel Bowls
Baked Falafel Bowls
By: Toby Amidor
Nutrition Information
- Serves: 4 servings
- Serving size: 4 falafel balls, ¼ cup (60mL) Easy Herbed Quinoa, ½ cup (60 mL) cherry tomatoes, 1 Kirby cucumber, 1 tbsp (15 mL) Lemon-Tahini Sauce
- Calories: 378.98
- Fat: 20.14 g
- Saturated fat: 2.63 g
- Trans fat: 0.0 g
- Carbohydrates: 39.71 g
- Sugar: 5.20 g
- Sodium: 322.25 mg
- Fiber: 8.79 g
- Protein: 11.50 g
- Cholesterol: 0.0 mg
Cuisine: Main Dishes (Vegetarian)
Prep time:
Cook time:
Total time:
Recipe from Diabetes Create Your Plate Meal Prep Cookbook by Toby Amidor. Published by Robert Rose Books. Photo courtesy of Ashley Lima. All Rights Reserved.
Ingredients
- 1¾ cups (425 mL) canned no-salt-added chickpeas, drained and rinsed
- ½ cup (125 mL) parsley, chopped
- ½ cup (125 mL) cilantro, chopped
- 2 tbsp (30 mL) olive oil
- 1 tbsp (15 mL) lemon juice
- 1 tsp (5 mL) ground cumin
- 1 tsp (5 mL) onion powder
- 1 tsp (5 mL) garlic powder
- ½ tsp (2 mL) baking powder
- ¼ tsp (1 mL) ground black pepper
- ⅛ tsp (0.5) salt
Instructions
Food processor or blender
Baking sheet coated with cooking spray
Preheat the oven to 375°F(190°C)
- In a food processor or blender, add the chickpeas, parsley, cilantro, olive oil, lemon juice, ground cumin, onion powder, garlic powder, baking powder, pepper and salt. Pulse until just combined.
- Spoon 1 tbsp (15 mL) of the chickpea mixture and using clean hands roll into a ball. Place on the prepared baking sheet and, using your palm, press down gently. Repeat for the remaining chickpea mixture to make a total of 16 falafel balls.
- Bake the falafel balls, flipping halfway through, until they are browned and crisp, 12 minutes on each side.
- To Store: In each of four containers, place 4 falafel balls with ¼ cup (60 mL) of the Easy Herbed Quinoa or cooked quinoa, ½ cup (60 mL) of the cherry tomatoes, and 1 sliced cucumber. Place 1 tbsp (15 mL) of the tahini sauce in a separate small container. Cover all containers and refrigerate for up to 4 days.
- To Serve: Enjoy cold with the tahini sauce drizzled over the top.
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