Navy Bean Falafel Mediterranean Bowl
Ingredients
Navy Bean Falafel
6 Servings
Ingredients
Amount
Navy beans, cooked and drained, or canned
1 cup
Egg
1 ea.
Onion, finely chopped
¼ ea.
Garlic cloves, finely chopped
2 ea.
Parsley, finely chopped
3 Tbsp.
Carrot, grated
¼ cup
Smoked paprika
¼ tsp.
Turmeric
¼ tsp.
Coriander
1/8 tsp.
Cumin
1/8 tsp.
Salt
to taste
Ground black pepper
to taste
Bread crumbs
¼ cup
Tahini dressing
Ingredients
Amount
Tahini
1/3 cup
Water
1/3 cup
Yogurt
1/3 cup
Honey
2 Tbsp.
Lemon juice
¼ cup
Garlic cloves, chopped
2 ea.
Salt
1 tsp.
Ingredients
Amount
Mint, leaves picked
1 bu.
Dill, leaves picked
1 bu.
Parsley, leaves picked
½ bu.
Cilantro, leaves picked
½ bu.
Lemon juice
a squeeze
Olive oil
as needed
Smoked sea salt
as needed
Ingredients
Amount
Kalamata olives, pitted
1 cup
Pistachios, toasted
6 Tbsp.
Method
- For the navy bean falafel: Place all ingredients in a food processor, and pulse until well incorporated. Pulse in the breadcrumbs.
- Heat a couple of tablespoons of olive oil in a frying pan over medium heat and when hot, add spoonfuls of the bean mixture. Cook 3-4 minutes on each side or until golden.*
- For the tahini dressing: Whisk all ingredients in a mixing bowl until smooth.
- For the bowl: Toss the tomatoes, cucumber and red onion in 2 tbsp. of olive oil and season to taste with salt and pepper. Gently stir in the feta.
- For the herb salad: In a small bowl toss the clean, picked herbs in a tiny amount of olive oil, lemon juice and a pinch of smoked sea salt just to coat.
- To serve: To build the bowl, add the tomato, cucumber salad, Kalamata olives, toasted pistachios, pomegranate seeds, 2 tbsp. of the tahini dressing, three of the falafel, the herb salad, and grilled flatbread.
Note: For a baked version, spray the patties with olive oil and bake in a 400°F oven until the patties are crisp, golden and hot.