Lentil Falafel Bowl
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Lentils.org

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Lentil Falafel Bowl

Prep Time: 30 Minutes

Total Time: 45 Minutes

Servings: 10

Falafel is a traditional Middle Eastern food that is often made from ground chickpeas. Our take combines both whole and split red lentils for a delicious savoury treat that packs a powerful punch of nutrition!

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • Falafel:
  • 5 cups (1.25 L) whole red lentils, cooked
  • 5 cups (1.25 L) split red lentils, cooked
  • ½ cup (125 mL) garlic, rough chop
  • ⅓ cup (75 mL) shallot, rough chop
  • ⅓ cup (75 mL) parsley, chopped
  • 2 Tbsp (30 mL) cumin
  • 2 Tbsp (30 mL) coriander
  • ⅔ cup (150 mL) all-purpose Flour
  • as needed, vegetable oil
  • Dressing:
  • 1 cup (250 mL) tahini
  • 2 Tbsp (30 mL) garlic, minced
  • 2 Tbsp (30 mL) lemon juice
  • ⅓ cup (75 mL) warm water
  • Bowl:
  • 5 cups (1.25 L) baby arugula
  • 3 cups (750 mL) Swiss chard, rough chop
  • 3 cups (750 mL) whole red lentils, cooked
  • 3 cups (750 mL) Israeli couscous, cooked
  • 1 ¼ cups (310 mL) whole red lentils, oven roasted*
  • 1 tsp (5 mL) canola oil
  • 2 Tbsp (30 mL) za’atar
  • 30 strips, zucchini, ribboned using a mandolin
  • 2 cups (500 mL) carrots, various colors, shaved

Directions

  1. In a food processor, combine lentils, garlic, shallots, parsley, cumin, coriander, and flour. Blend until a thick paste consistency is reached.
  2. While the paste is blending, mix the dressing ingredients together in a small bowl. Reserve.
  3. Form paste into 2” balls and fry in vegetable oil until golden brown. Transfer to a paper towel lined tray to drain and season to taste with salt if desired.
  4. While the falafel are frying, add arugula, chard, cooked lentils, and couscous to a large mixing bowl and toss with dressing.
  5. Toss warm oven roasted lentils with oil and za’atar. Reserve for garnish.
  6. Divide lentil/grain base among 10 serving bowls. Dress each portion with 3 ribbons of zucchini, ¼ cup (60 mL) carrot, 2 Tbsp (30 mL) oven roasted lentils, and three falafel.

*To make oven roasted lentils:
Soak lentils in water for 12 hours. Drain and lay out on a sheet pan evenly. Bake in 400°F (200°C) oven for 30 minutes, tossing frequently to ensure even cooking.

Nutritional Information

  • Serving Size: 1 3/4 cups (425 mL)
  • Per serving:
  • Calories 740
  • Total Fat 25 g
  • Saturated Fat 3.5 g
  • Cholesterol 0 mg
  • Carbohydrates 96 g
  • Dietary Fibre 28 g
  • Sugar 8 g
  • Protein 38 g
  • Sodium 90 mg
  • Potassium 1490 mg
  • Folate 518 mcg

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