Baked Lentil & Split Pea Falafel Bowl with Tahini Dressing
Baked lentil falafels with lentils and split peas. They come together quickly without overnight soaking, served with tahini dressing. Split pea falafel. Vegan, gluten-free.
Baked lentil falafels with lentils and split peas. They come together quickly without overnight soaking, served with tahini dressing. Split pea falafel. Vegan, gluten-free.
- 4 cloves of garlic
- 2 cups water
- 1/4 tsp salt
- 1 clove of garlic
- 1/4 cup cilantro
- 2 tbsp lemon juice
- 1 tbsp extra virgin olive oil
- 1/2 teaspoon salt or to taste
- 3 tbsp water
- 1/2 teaspoon cumin powder
- 1/4 cup parsley
- 1 tbsp sesame seeds
- 1/3 cup chopped red onion
- cucumber slices
- 1/3 cup tahini
- 1/4 cup lentils (any brown lentils whole masoor or spanish brown)
- 1/4 cup yellow or green split peas
- 1/2 teaspoon whole coriander seeds or coriander powder
- 1/4 teaspoon cayenne pepper/ or black pepper or to taste (i al
- 2 teaspoons oil (optional)
- 1-2 tablespoons chickpea flour
- 2 tsp fresh parsley or 1/2 tsp dried
- a generous dash of cayenne and black pepper
- long white radish made into ribbons with a peeler
- torn lettuce
- pickles (optional)
- cilantro and sesame seeds for garnish
- Carbohydrate 6.79605340382161 g
- Cholesterol 0 mg
- Fat 14.6950741586342 g
- Fiber 2.73395106138385 g
- Protein 4.46547538738259 g
- Saturated Fat 2.05416693678279 g
- Serving Size 1 1 Serving (176g)
- Sodium 322.47788475652 mg
- Sugar 4.06210234243776 g
- Trans Fat 0.630365943519793 g
- Calories 166 calories
Step-by-step
- Wash the lentils and split peas. Drain, add to a deep pan with 2 cups of water.
- Cook on medium-high heat for 18 to 19 minutes. (15 mins if the lentils and split peas were pre-soaked for half an hour)
- Drain and cool slightly. Add to a food processor.
- Add all the ingredients except chickpea flour and pulse to make a coarse mixture.
- Transfer to a bowl. Add chickpea flour as needed to make the dough less sticky. If the dough is too sticky, chill for a few minutes.
- Preheat the oven to 400 degrees F / 200ºc. Grease hands and shape the dough into 1 to 1.5 inch balls.
- Place on parchment-lined sheet. Brush oil on top.
- Bake for 20 minutes or until golden crisp on the outside.
- Meanwhile, prepare the veggies and make the Tahini sauce. Blend everything under Tahini dressing.
- Taste and adjust tang and salt. Add more lemon juice if needed.
- Assemble the bowl with lettuce, cucumbers, radish ribbons and other veggies.
- Drizzle a generous amount of tahini dressing.
- Serve with warm falafels. Garnish with black and white sesame seeds and cilantro (optional).
- Or make a wrap in a pita. Add lettuce, pickles, radish, falafels and tahini dressing and make a snug wrap to carry.
- The falafels can be stored for up to 3 days in the refrigerator. Reheat in the oven if needed before serving.
A Busy Mom's Quick and Healthy Weeknight Meal: Baked Lentil & Split Pea Falafel Bowls
Let's be honest, moms are superheroes. We juggle work, kids, school runs, and everything in between. Finding time to cook a healthy, delicious, and satisfying meal can feel like climbing Mount Everest some days. That's why I'm sharing this recipe for Baked Lentil & Split Pea Falafel Bowls – a lifesaver for busy weeknights! It's packed with flavor, protein, and fiber, and it’s surprisingly quick to make, even on those days when time feels like the most precious commodity.
I've always loved falafel, but the traditional deep-frying method felt a bit daunting (and frankly, messy!) on a weeknight. This baked version is just as delicious, if not more so, and a fraction of the cleanup. The secret is in the combination of lentils and split peas – they create the perfect texture, yielding wonderfully crispy falafel balls without the guilt of excessive oil. Plus, they're naturally gluten-free, making this a perfect option for those with dietary restrictions or preferences.
This recipe isn't just quick and easy; it's also incredibly versatile. Feel free to customize it to your liking. Don't have cilantro? Parsley works just as well. Prefer different vegetables? Go for it! The beauty of this dish is its adaptability. One day, I might add some roasted sweet potatoes for extra sweetness and color; another day, I might throw in some leftover quinoa for a heartier meal. The possibilities are endless!
The creamy tahini dressing is the perfect finishing touch, adding a delightful nutty and tangy flavor that perfectly complements the earthy falafel. It's simple to whip up, requiring just a handful of ingredients that I usually already have on hand. And let’s not forget the presentation – these vibrant bowls are as pleasing to the eye as they are to the palate. They're the perfect way to add a little bit of excitement to an otherwise mundane weeknight dinner.
I often make a double batch of falafels on the weekend, storing them in the fridge for quick weekday meals. They reheat beautifully in the oven, maintaining their crispy texture. This saves me tons of time during the week, allowing me to focus on other things – like catching up on my favorite TV show or spending quality time with my kids before bedtime. This recipe is a true testament to the fact that healthy eating doesn’t have to be complicated or time-consuming.
So, if you're a busy mom looking for a healthy, delicious, and easy weeknight meal, look no further. This Baked Lentil & Split Pea Falafel Bowl recipe is your new best friend. It’s the perfect blend of convenience, flavor, and nutrition – everything a busy mom needs in one delicious package. I know you'll love it as much as my family does!
Pro Tip: For an even faster weeknight meal, prep the veggies and tahini dressing ahead of time. Store them separately in the refrigerator and simply assemble the bowls when you're ready to eat. This takes the stress out of cooking on a busy weeknight and leaves you with more time to focus on the things that matter most.
Ingredients you'll need: (A detailed list is provided in the original recipe, this is just a brief overview)
- Lentils
- Split peas
- Garlic
- Herbs (cilantro, parsley)
- Spices (cumin, coriander, cayenne pepper)
- Tahini
- Lemon juice
- Olive oil
- Vegetables of your choice (lettuce, cucumber, radish)
This recipe isn't just about the food; it's about creating a simple, yet delicious meal that nourishes your body and your soul. It's about reclaiming your time and energy, allowing you to focus on the things that truly matter. So, go ahead, treat yourself to a healthy and delicious meal without spending hours in the kitchen. Your family (and you!) will thank you for it.
