Baked Falafel Bowl

Falafel is a go-to vegetarian comfort food across the Middle East. While traveling in Israel I had many falafels, which are traditionally served in a pita with pickled vegetables, hummus, or a tahini based-sauce. The name is often confused or interchanged with equally delicious shawarma which is various meats cooked on a spit. Falafel is traditionally made with chickpeas, flour and spices then deep fried for an amazingly crunchy snack or meal. I eventually had to stop eating the falafel because of how sick I felt which was most likely from the combination of deep-frying and gluten.

I am so excited about this recipe! Finally, I have found a way however to enjoy falafel stomachache-free and with no bloating. Keep in mind however; chickpeas do contain sugars that humans cannot digest so if eaten in mass quantities some digestive upsets can occur. These falafels are gluten free, dairy free, and vegetarian. I personally love eating out of bowls, mugs, cups etc… It is weird but I always preferred a platter to a sandwich. I like making my own little combinations on my fork or mini sandwiches with gluten free pita on the side. I placed mine in a bowl with grated carrot, Israeli salad, brown rice, pumpkin seeds and my homemade hummus! Feel free to wrap yours in a whole grain pita, top on quinoa or place on top of salad (which I had for lunch the next day, yummy!)

Serves 2-3

Falafel Ingredients:

•One 15-oz. can chickpeas, well drained or 2 cups fresh (see my homemade hummus recipe for directions)
•1 french shallot or 1/2 red onion, roughly chopped
•2 tbsp olive oil (divided)
•1/4 cup almond flour (you could also use chickpea flour)
•3 tbsp roughly chopped fresh parsley
•1 1/2 tbsp (about 3 cloves) chopped garlic
•1/2 tbsp ground coriander
•1/2 tbsp ground cumin
•3/4 tsp salt
•1/2 tsp baking powder
•1/2 tsp fresh lemon juice
•1/8 tsp paprika, or more to taste
• a few dashes hot sauce
• salt and pepper, to taste

Bowl Ingredients:

• 3 carrots grated (I used a box grater)
• 4 radish thinly sliced (optional)
• 1 1/2 cups short grain brown or wild rice
• 2 tomatoes diced
• 1/2 cup diced cucumber
• 1/2 tbsp red wine vinegar
• a good squeeze of fresh lemon juice
• 2 tbsp roasted pumpkin seeds or toasted sesame seeds
• 1 tbsp chopped fresh parsley
• homemade hummus (store bought is fine too!)
• fresh lemon wedges for serving
• salt and pepper to taste

Makes about 18 Falafel (Serves 3-4 people)

Directions:

1. Preheat oven to 450 degrees F.
2. Combine all falafel ingredients except 1 tablespoon olive oil in the bowl of a food processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy.
3. Using a tablespoon, scoop mixture out and form into balls. Brush with remaining tablespoon olive oil.
4. Bake on a cookie sheet for about 40-45 minutes, making sure to flip half way through until brown and crisp.
5. While the falafel is cooking, prepare the rice (follow directions on bag) and grate carrots.
6. For the israeli salad: Mix in a small bowl cucumber, tomatoes, parsley, red wine vinegar and lemon juice, salt and pepper.
7. Toast pumpkin seeds or sesame seeds in the oven at 350 F for 10 minutes or in on medium heat in a dry pan until the oil is released.
8. Arrange falafel, rice, carrots, israeli salad, hummus and seeds. Top with tahini or extra hot sauce! YUM!