Sundried Tomato & Lentil Falafel

Posted on by llbalanced
Sundried Tomato & Lentil Falafel
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    [post_date] => 2018-01-25 11:18:35
    [post_date_gmt] => 2018-01-25 17:18:35
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    [post_title] => Sundried Tomato & Lentil Falafel
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    [post_modified] => 2018-01-26 21:02:42
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01.25

At this point, I consider myself a relatively deft cook. I mean, I have lightyears of learning ahead, of course, but I'd say I've gotten to be a proficient home cook. Fair?

But if anything has challenged that believe if the last few years, it's FALAFEL.

I desperately wanted to put a baked falafel recipe in my cookbook, but despite countless (like, actually) trials, I never created something I LOVED. My falafels were either bland or dry or fell apart unless handled delicately. But falafel shouldn't be delicate. It should be pita-stuffable and hummus-swipable without worrying that it will crumble.

I gave up on a falafel recipe for the book, but not on the concept entirely. After a sufficient re-grouping period, I decided to try my hand at it again, using some serious flavor-bombs. I went for lentils instead of chickpeas, because I think they're a little bit richer and have a meatier texture. Sundried tomatoes, mushrooms, nutritional yeast and walnuts all contribute to the addictive umami-quality of these baked falafel, achieving a satiation factor similar to that from fried food.

I also finally figured out the right level of moisture so that the falafels hold together, but they're not gummy or crumbly, by combining starch (arrowroot or cornstarch work) and oat flour.

Boy, was I pleased with myself when I finally bit into one of these little nuggets. Technically, they're probably not even "falafel", more like veggie balls, but I eat and treat them like falafel so I dub them such! I mean, my favorite way to enjoy them is stuffed in a pita with hummus, shredded lettuce, red onion, a dash of sriracha and a crumble of feta cheese. Yum, I want one now.

These falafels are also incredibly versatile. You can keep them tightly sealed in the freezer for a few months, and pop them out when you want a dose of plant-based protein for your meal. If pita-style isn't your jam, toss them on salads, in grain bowls or just enjoy them straight-up, dipped in a little hummus or tahini or even dijon mustard...trust me!

I am soooo excited to finally have a healthy baked falafel recipe for y'all, and I hope it meets (or exceeds!) your expectations as well! If you give them a try, please be sure to tag me on Instagram @lauralealbalanced #llbalanced, so I can see your creations!

xx

LL

 

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TOTAL TIME :40minutes40minutes10minutes
20-22falafel
INGREDIENTS
  • 1 packed cup cooked & cooled green or brown lentils (can also use canned, rinsed & drained)
  • 1 cup raw walnuts
  • 1 tablespoon avocado oil (sub coconut or grapeseed)
  • 1 cup sweet yellow onion, diced into 1/2" pcs (approx 1/2 medium onion)
  • 8 oz pre-sliced white or baby bella mushrooms, wiped clean of excess dirt with a damp dish towel
  • 6 cloves garlic, minced
  • 1 teaspoon sea salt
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/4 teaspoon ½ground black pepper
  • 2 tablespoons chia seeds or ground flax meal
  • 2 tablespoons nutritional yeast
  • 1/4 cup arrowroot starch (sub cornstarch or tapioca)
  • 3/4 cup instant oats or oat flour* (*process or blend 3/4 C rolled oats to make oat flour)
  • 1/3 packed cup dry sundried tomatoes, roughly chopped** (not in oil)
  • 1/3 cup kalamata olives, roughly chopped (make sure they're pitted)
DIRECTIONS
  1. **if sundried tomatoes are too hard, hydrate in a bowl of hot tap water for 10 mins, then drain and pat dry Cook 1 cup dried lentils according to package instructions. Set aside to cool. Preheat oven to 350 degrees and add walnuts to a baking sheet. When oven has reached temp, roast for 12-14 minutes, or until fragrant and slightly darkened in color. Set aside to cool. Line the same baking sheet with nonstick parchment.
  2. Heat a large skillet/sauté pan to medium heat and add avocado oil, as well as a splash of water. When water is bubbling, add diced onion and mushrooms. Cook, stirring only every few minutes, until onions are softened and both onions and mushrooms are golden brown around the edges (approximately 10-12 minutes). Add small splashes of water as necessary to prevent burning. Turn heat to the lowest setting and add garlic, sea salt, basil, oregano and black pepper. Cook another minute, stirring constantly, until garlic is softened and fragrant. Remove pan from heat and set aside to cool.
  3. To a food processor, add chia seeds, nutritional yeast, starch, oats or oat flour, sun-dried tomatoes, olives and walnuts. Pulse a few times to form a crumble texture. Once onion/mushroom mixture has cooled 5 minutes, add to food processor, along with lentils. Pulse until ingredients are incorporated but not completely creamy.
  4. Scoop approximately 2 tablespoons per falafel and tightly pack before adding to your parchment-lined baking sheet. I suggest using THIS retractable ice cream scoop to make it easier. It will also be easier if you dampen your fingers slightly, to prevent sticking.
  5. Bake falafel for 35-40 minutes, GENTLY turning approximately halfway through (they will still be soft at this point). Carefully add to a slotted cooling rack and cool 10 minutes before enjoying. Falafel will keep tightly sealed in the refrigerator for 5 days or frozen for 2 months. Reheat on a baking sheet in a 300 degree oven until softened to touch and warm in the middle.
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