Ingredients
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For the falafels:
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1 large carrot (about 2 cups grated)
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1 can chickpeas (drained and rinsed), reserve liquid
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1/4 cup cooked brown rice (optional)
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1 small onion, finely chopped
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1 garlic clove, minced
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1 tablespoon ground cumin
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1 teaspoon paprika
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1 tablespoon olive oil or water
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For the tahini sauce:
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1/4 cup raw unsweetened almond milk (or water)
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1/4 cup plain unsweetened Greek yogurt
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1/4 cup smooth silken tofu (optional)
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1 tablespoon lemon juice
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1 tablespoon apple cider vinegar
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1/4 cup natural seed butter or nut butter
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1/4 cup plain non-dairy yogurt (optional)
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1 tablespoon honey or maple syrup (optional)
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For serving:
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Chopped fresh parsley and dill
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Sliced red onion
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Sliced jalapeño (optional)
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Roasted sweet potatoes (optional)
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Shredded carrots (optional)
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Diced avocado (optional)
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Tortilla chips (optional)
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Tzatziki sauce (optional)
Directions
Subtitle: Gluten-Free, High-Protein, Kid-Friendly, Low-Carb, Whole Foods Plant-Based
Description: These mouthwatering spiced carrot falafel bowls are packed with flavor and nutrients, making them perfect for any mealtime. Serve with our creamy tahini sauce, fresh veggies, and your choice of toppings for a satisfying and nourishing meal.
Ingredients:
For the falafels:
1 large carrot (about 2 cups grated)
1 can chickpeas (drained and rinsed), reserve liquid
1/4 cup cooked brown rice (optional)
1 small onion, finely chopped
1 garlic clove, minced
1 tablespoon ground cumin
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil or water
For the tahini sauce:
1/4 cup raw unsweetened almond milk (or water)
1/4 cup plain unsweetened Greek yogurt
1/4 cup smooth silken tofu (optional)
1 tablespoon lemon juice
1 tablespoon apple cider vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup natural seed butter or nut butter
1/4 cup plain non-dairy yogurt (optional)
1 tablespoon honey or maple syrup (optional)
For serving:
Chopped fresh parsley and dill
Sliced red onion
Sliced jalapeño (optional)
Roasted sweet potatoes (optional)
Shredded carrots (optional)
Diced avocado (optional)
Tortilla chips (optional)
Tzatziki sauce (optional)
Instructions:
For the falafels:
1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a food processor, combine the carrots, chickpeas (reserve liquid), brown rice, onion, garlic, cumin, paprika, salt, and black pepper until well combined. Process until everything is broken down and forms a sticky mixture. You may need to stop and scrape down the sides occasionally.
3. Transfer the mixture to a mixing bowl and stir in the baked goods soda and water. Mix well.
4. Using a cookie scoop or two spoons, form the mixture into walnut-sized balls and place them on the prepared baking sheet. Use your fingers to gently press each ball flat into a patty shape.
5. Place the patties in the oven and bake for 20 minutes. Remove from the oven and let cool slightly before transferring to a plate.
For the tahini sauce:
1. Combine all the ingredients for the sauce in a blender and puree until smooth. If you prefer a thicker consistency, simply use less almond milk or more yogurt.
To assemble:
1. To serve, place about 2-3 tablespoons of the spiced carrot falafel mixture onto a bowl. Top with some of the creamy tahini sauce, sliced veggies like tomato, cucumber, and bell peppers, and your desired toppings.
Note: For added protein and crunch, try adding some roasted chickpeas or slivered almonds to the bowl.
Difficulty Level: Easy
Nutrition Information:
Serving size: 1 bowl with 2-3 falafel patties and toppings
Calories per serving: approximately 450-500 calories
Total fat: 30-35 grams
Saturated fat: 3-4 grams
Trans fat: 0 grams
Unsaturated fat: 23-27 grams
Cholesterol: 0 mg
Sodium: 500-6
Steps
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1
Done
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Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper. |
|
2
Done
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In a food processor, combine the carrots, chickpeas (reserve liquid), brown rice, onion, garlic, cumin, paprika, salt, and black pepper until well combined. Process until everything is broken down and forms a sticky mixture. You may need to stop and scrape down the sides occasionally. |
|
3
Done
|
Transfer the mixture to a mixing bowl and stir in the baked goods soda and water. Mix well. |
|
4
Done
|
Using a cookie scoop or two spoons, form the mixture into walnut-sized balls and place them on the prepared baking sheet. Use your fingers to gently press each ball flat into a patty shape. |
|
5
Done
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Place the patties in the oven and bake for 20 minutes. Remove from the oven and let cool slightly before transferring to a plate. |
|
6
Done
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Combine all the ingredients for the sauce in a blender and puree until smooth. If you prefer a thicker consistency, simply use less almond milk or more yogurt. |
|
7
Done
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To serve, place about 2-3 tablespoons of the spiced carrot falafel mixture onto a bowl. Top with some of the creamy tahini sauce, sliced veggies like tomato, cucumber, and bell peppers, and your desired toppings. |
