Whole Food, Plant-Based Recipe Baked Falafel

Recipe courtesy of Chef Carole Levy, PPMNY Culinary Educator

Ingredients

  • ½ cup quinoa, rinsed

  • 1 cup water
  • ½ cup whole mung beans
  • 1 T ground flaxseed meal + 3 T water
  • ½ cup parsley, plus extra for serving
  • ¼ cup chickpea flour
  • 1 shallot, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 1 lemon (1 T zest and 1 T juice)
  • 1½ tsp ground cumin
  • 1½ tsp ground nutmeg
  • 1 tsp paprika
  • ¼ tsp red chili flakes
  • ¼ tsp ground turmeric
  • 1 T black sesame seeds
  • Aquafaba to brush on falafels for browning (optional)

For the falafel bowl (optional)

  • Greens: mixed lettuces, microgreens, or arugula

  • Cucumbers
  • Tomatoes
  • Sliced radishes
  • Grated carrots or beets
  • A hot sauce or a harissa would be my personal preference (optional)

Instructions

1. Cook the quinoa with 1 cup of water for 12-14 minutes, until cooked and water has evaporated; set aside.
2. Meanwhile, fill a small saucepan three-quarters of the way with water. Add the mung beans and bring to a boil. Turn the heat down to a simmer, and cook for 25 to 30 minutes, until tender and doubled in size. Drain any remaining water and set aside.
3. In a small bowl, whisk together the flaxseed and 3 Ts of water. Let the mixture sit for 10 minutes, until thick.
4. Toast the chickpea flour: Place ¼ cup of chickpea flour in a small skillet, turn the heat to medium, and stir. Keep stirring for 5-7 minutes, until the flour is lightly browned and has a nutty fragrance. Place in a bowl or on a plate, and let it cool at room temperature.
5. In a food processor, add the cooked quinoa, mung beans, flaxseed mixture, parsley, flour, shallots, garlic, lemon juice, zest, and spices. Blend until thoroughly combined; adjust flavor if necessary. Transfer to a large bowl and stir in the sesame seeds.
6. Cover with plastic wrap and refrigerate for 1 hour or overnight. If you are impatient, move on to the next step!
7. Preheat the oven to 375°F and line a baking sheet with parchment paper. Set aside.
8. Pinch off golf ball–size pieces of mixture and roll between palms to shape into a ball. Place on a prepared baking sheet and repeat. Line more baking sheets if necessary.
9. Optional: lightly brush the tops and bottoms of the falafel with aquafaba (liquid from chickpea cans or boiling).
10. Bake for 20-25 minutes, rotating the baking sheets and flipping falafels over halfway through the baking time.

Recipe Adapted From

Food52