Hello everyone! I have been hunting for the perfect recipe for today’s meal, and boy did I find one! How do I know when I’ve found the right recipe you ask? When my eyes bug out of my head, and I salivate over the picture! Anyway, we are going vegan and Mediterranean all in one shot tonight folks! Feast your eyes on this:
THE ULTIMATE MEDITERRANEAN BOWL
- 2 cups fresh chopped parsley
- 1/2 cup diced tomato
- 1/4 cup diced red onion
- 2 Tbsp lemon juice
- 1 pinch sea salt
- 1 Tbsp extra virgin (or regular) olive oil (optional)
First prepare falafel by following this 30-Minute Kale Falafel recipe (or this Classic Vegan Falafel recipe for more traditional falafel, although more time consuming).You will need ~10 falafel total, so adjust amounts accordingly. You can also, prepare your falafel ahead of time and keep it uncooked in the freezer. To cook, thaw and cook per recipe instructions for easy, weeknight meals.
Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.
To serve, divide parsley salad between serving bowls and top with hummus, olives, and desired number of falafel (we recommend ~4-5 per bowl).
Serve with additional sauce of choice (optional) – we prefer our 3-Ingredient Tahini Sauce! We also add some fresh lemon juice, chili garlic sauce, and pita on the side (also optional).
Best when fresh! Store leftovers covered in the fridge up to 2-3 days. Store and reheat falafel separately.
CLASSIC VEGAN FALAFEL (GF)10-ingredient, classic falafels kept vegan and gluten free and pan fried to perfection! A faster, easy way to make falafel the traditional way!PREP TIME2 hours 45 minutesCOOK TIME15 minutesTOTAL TIME3 hoursServings: 24 (falafel)Category: Entree, SideCuisine: Gluten-Free, Mediterranean-Inspired, VeganFreezer Friendly 1 monthDoes it keep? Best when fresh.
- 1 1/2 cups dry chickpeas
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped white onion
- 7 cloves garlic
- 2 Tbsp gluten-free oat flour (or gluten-free flour blend)
- 1 1/2 tsp sea salt (plus more to taste)
- 2–3 tsp ground cumin
- 1 pinch ground cardamom
- 1 tsp ground coriander
- 1 pinch cayenne pepper (optional)
- Grape seed (or other high smoke point) oil for pan frying
Rinse (uncooked) chickpeas in a fine mesh strainer and add to a large pot. Cover with 2 inches water and bring to a boil over high heat. Boil for 1 minute. Then cover, remove from heat, and let set for 1 hour. Then drain and lightly rinse and dry thoroughly (method from the Kitchn).
In the meantime, add parsley, onion, and garlic to a food processor. Mix until well processed. Set aside.
Once the chickpeas are slightly cooled and dried, add to the food processor, along with gluten-free oat flour, salt, cumin, cardamom, coriander, and cayenne (optional). Mix to combine thoroughly, scraping down sides as needed. This may take up to 4-5 minutes to fully incorporate all of the spices and herbs. You’re looking for a near paste with only very small bits of chickpeas and herbs.
Sample a small bit and adjust spices/salt/herbs as needed. Then cover and set in the refrigerator for 1 hour to allow the flavors to meld and the texture to become more firm.
Once cooled, remove from refrigerator and scoop out 1 1/2 Tbsp amounts (using this scoop or a Tablespoon) and gently form into small discs using your hands. If the falafel isn’t sticking together the mixture may need to be blended more thoroughly, or dusted with a bit more oat flour if too wet.
Once your falafels are formed (~24 total // amount as original recipe is written // adjust if altering batch size), heat a large metal or cast-iron skillet over medium/medium-high heat. Once hot, add enough oil to create a thin layer on the bottom of the pan and wait 1-2 minutes for the oil to heat up. Then place only as many falafel as will fit comfortably in the pan and cook 2-3 minutes on each side. Once the bottom side is browned, flip gently as they can be fragile. Continue until all falafel are cooked. Adjust heat as needed if they’re browning too quickly, or aren’t cooking quickly enough.
To freeze, pan fry falafel and let cool. Then add to a freezer safe container and freeze up to 1 month. Reheat in a 375 degree F (190 C) oven until warmed through.
*Recipes taken from the Minimalist Baker
Don’t forget to throw in some beets if you are a fan of them. This dish looks so delicious! Go ahead and have a little “Mediterranean flow” this evening when you cook by adding the music and mood lighting. I guarantee it will put you in the right mood for your meal. Happy Tuesday everyone!