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  • 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
    • Multi-colored cherry tomatoes
      1 cup
    • Persian cucumbers, sliced
      2 ea.
    • Red onion, diced
      ¼ cup
    • Olive oil
      2 Tbsp. plus 1 Tbsp.
    • Feta
      8 oz.

    • 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

    1. For the navy bean falafel: Place all ingredients in a food processor, and pulse until well incorporated. Pulse in the breadcrumbs.
    2. 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.*
    3. For the tahini dressing: Whisk all ingredients in a mixing bowl until smooth.
    4. 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.
    5. 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.
    6. 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.