Before you call the falafel police, let me preface this by saying these are not traditional falafel. They don’t have chickpeas and they aren’t fried and crunchy. But, I would like to emphasize that these are superfood falafel packed with healthy fats from walnuts, tempeh, flaxseeds and avocado oil. What makes these even healthier is that they’re baked instead of deep-fried. And when paired with the vegan tzatziki sauce, you can almost imagine yourself dining at a seaside restaurant in Santorini with the warm Mediterranean breeze caressing your beautiful face. Almost.
To make a perfect flax egg …
Mix 1 Tbsp ground flaxseed with 2 1/2 Tbsp warm water. Let mixture sit for 15 minutes to thicken.
Tempeh & Walnut Falafel with Vegan Tzatziki Sauce
Ingredients
- 8 oz organic tempeh, crumbled
- 1/3 cup cilantro, chopped
- 1/4 cup Italian flat-leaf parsley, chopped
- 1/3 cup fresh basil, chopped
- 2/3 cup raw walnuts
- 1 small onion, diced and lightly cooked
- 4 garlic cloves
- 3 Tbsp almond flour or almond meal
- 2 Tbsp avocado oil (or oil of choice)
- 1 flax egg (see tipbox)
- 2 Tbsp sesame seeds
- 1/2 tsp salt
- Freshly cracked black pepper, to taste
- 1/2 tsp cayenne pepper
- 1 tsp ground cumin
- 1/4 tsp ground coriander
- 1/2 tsp ground turmeric
- 1 tsp baking soda
- 1 cup raw cashews, soaked in water for 8 hours (or quick soaked in boiling water for 2 hours)
- 2/3 cup canned light coconut milk
- 3 Tbsp lemon juice
- 1 1/2 Tbsp apple cider vinegar
- 2 tsp nutritional yeast
- 1/2 tsp kosher salt
- 1/2 tsp onion powder
- 2 garlic cloves, chopped
- 1/2 cucumber, diced
- 1/4 cup fresh dill, chopped
- 3 Tbsp fresh parsley, chopped
- 2 Tbsp fresh mint, chopped
Nutrition
Per serving:
- calories133
- protein5g
- fat11g
- carbs7g
- sugar1g
- fiber1g
- sodium139mg
Directions
01
Make the falafel:
Preheat oven to 375 F. Line baking tray with parchment paper.
Add tempeh to food processor and pulse until it is broken down. Add cilantro, parsley, basil and walnuts and process until ingredients start to blend together.
Add cooked onion, garlic, almond flour, oil, flax egg, sesame seeds, salt, pepper, spices and baking soda. Blend until ingredients are combined and mixture sticks together.
Refrigerate mixture for 20 minutes. Otherwise, it will be sticky and more difficult to roll.
Spoon refrigerated dough into approximately 22 falafel balls (1 heaping Tbsp of dough for each). Place falafel on prepared baking tray and bake for 20 to 22 minutes, turning halfway through baking time, until browned on both sides.
Make the vegan tzatziki:
Drain soaked cashews and pat dry to remove moisture. Place cashews in food processor or high-speed blender along with light coconut milk, lemon juice, apple cider vinegar, nutritional yeast, salt, onion powder and garlic. Blend until thoroughly combined and smooth, ensuring there are no remaining pieces of cashews.
Spoon mixture into serving bowl. Stir in diced cucumber and chopped dill, parsley and mint.
Serve falafel with vegan tzatziki.
Nisha Vora
Nisha Vora is a former Harvard-educated lawyer who now works in food and makes beautiful vegan creations.
READ THIS NEXT
SEE MORE »
Waffled Chicken Quesadillas with Chipotle Pepper Sauce
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
Ancho Tomato Baked Feta
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
Sweet Potato Black Bean Dip with Pickled Jalapenos
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Grilled Chili Tofu Steaks with Quinoa
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.