Falafel Bowl

Falafel Bowl

Source: ontariobeans.ca

Yield: 12

Nutrition (3 Falafels)

Calories 763;
Protein 7 g;
Total Fat 48 g;
Saturated Fat 8.5 g;
Trans Fat 0.9 g;
Carbohydrates 63 g;
Fibre 20.2 g;
Sugar 12.4 g;
Sodium 1452 mg;
Cholesterol 26 mg;
Vitamin A 212 RE;
Vitamin C 29 g;
Calcium 454 g;
Iron 6.5 g;
38 ozKidney beans, drained and rinsed (2 cans)1020 mL
3Green onions, chopped
3 clovesGarlic, chopped
1 cupLightly packed fresh cilantro250 mL
1 tbspCoriander15 mL
1 tbspFreshly squeezed lemon juice15 mL
1 tspCumin5 mL
1/4 tspSalt1 mL
1/4 cupAll-purpose flour60 mL
2 cupsCanola oil, for frying250 mL
Tahini Dressing
1/4 cupTahini60 mL
1/4 cupWarm water60 mL
3 tbsp Freshly Squeezed lemon juice45 mL
1 cloveGarlic, minced
5 ozBaby arugula (1 container)142 g
1/2Cucumber, sliced (large)
2Tomatoes, vine ripe, diced
1/2Red Onion, thinly sliced (small)
1 cupPickled turnip250 mL
4 ozFeta cheese, crumbled115 g


Protein packed falafel is made with kidney beans as an alternative to chickpeas, served with cucumber, red onion, and tomato over a bed of arugula and tahini garlic dressing.

Prep Time: 30 minutes

 Cook Time: 20 minutes

  1. Pour beans into a colander or strainer, rinse with cold water.
  2. In a food processor fitted with a metal blade add green onions, garlic, cilantro, coriander, lemon juice, cumin, and salt. Add beans to food processor, pulse until chopped and blended, but not puréed. Add flour and baking powder, lightly pulse to combine. Scoop out 3 large spoonfuls of bean mixture and using your hands gently form into small discs; place on a parchment-lined baking sheet, repeat until 12 falafels have been formed. Cover with plastic wrap and refrigerate 30 minutes.
  3. In a small bowl, whisk tahini, water, lemon juice, and garlic. Add additional water if needed to reach desired consistency.
  4. In a deep non-stick skillet or wok, heat oil. Using a slotted spoon add 2-3 chilled falafel; deep fry 6 minutes until golden. Transfer to parchment-lined cookie sheet and place in oven to keep warm. Continue to cook remaining falafel, working in batches and transferring to oven as needed.
  5. Among four bowls, divide arugula, cucumber, tomato, red onion, pickled turnip, feta and 3 falafel patties, drizzle with tahini dressing and serve.