I used to always love Falafels, the Middle Eastern vegetarian meal that I always liken to something like fried hummus. They are high in protein and make a delicious light meal or snack. However, they are usually made with breadcrumbs or bread, that holds them together. Sadly this became one of those foods I gave up when I went gluten free and I have not seen a substitute…until I came across this one.
This recipe is adapted from a cool cooking blog/website called “Sprouted Kitchen.”
When the temps outside are really warm, I feel like eating much lighter foods. These falafels fit the bill. Serve them with the cucumber and tomato salad for a cool refreshing meal. You can wrap these in gluten free brown rice tortillas, or if you are like me and avoid all grains, just grab a few (washed) red or green leaf lettuce or some Boston bibb lettuce, add the sauce and make a tasty lettuce wrap.
I made a few adaptations and will be trying this tonight!
Falafels
1 Cup or so cooked quinoa
1 Cup finely chopped or grated carrot
1/2 Cup thinly sliced green onions
3 Tbsp. chopped parsley and 3 Tbsp chopped cilantro
15 oz. can garbanzo beans
2 eggs
2 Tbsp. fresh lemon juice (about 1 lemon)
1 tsp. cumin
2 Tbsp. toasted sesame seeds or sesame tahini paste
2 cloves minced garlic
sea salt
1/4 tsp or so of red pepper flakes or 1/8 tsp cayenne pepper
2-3 Tbsp coconut oil
Tahini Sauce
1/2 Cup plain yogurt
1/4 Cup sesame tahini paste
1 Tbsp. lemon juice
1 Tbsp olive oil
Directions
Place veggies in blender or food processor and pulse until chopped finely. Add garbanzos,sesame seeds or tahini, lemon juice, eggs, garlic and seasonings. Pulse until roughly combined. Add quinoa, and mix. Chill in fridge for an hour or longer.
Heat a skillet over medium high heat with 1 Tbsp. of coconut oil. Scoop out portions of about 2 Tbsp, and roll and flatten into patties. Cook in oil in hot pan for 3 minutes on each side. Add a little more oil if needed for second batch.
Serve at room temperature on a bed of arugula or wrap in green or red leaf lettuce, with a drizzle of the yogurt tahini sauce on top. Add some thin sliced cucumbers and shredded carrots and enjoy!
Till next time,
Stay Healthy and Lean!
Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.
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Oh, bummer! I noticed they are harder to make stick together, compared to regular falafels. I have also made a recipe just substituting a couple slices gluten free whole grain bread (like Udi’s) in the regular recipe. I think there are quite a few variables in this recipe that may need to be tweaked.
Im guessing that when you put them in the fridge, the quinoa must have gotten too soft (soaked up all the moisture) and made it harder to stick together. I’d definitely recommend white quinoa as opposed to red or black. Be sure the patties are quite small when you cook them.
Help! I made mixed everything on Sunday, stored it in the fridge and then went to make them today. They fell apart. Super sad bc they smelled great. 🙁