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!

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

In a food processor, combine lentils, garlic, shallots, parsley, cumin, coriander, and flour. Blend until a thick paste consistency is reached.
While the paste is blending, mix the dressing ingredients together in a small bowl. Reserve.
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.
While the falafel are frying, add arugula, chard, cooked lentils, and couscous to a large mixing bowl and toss with dressing.
Toss warm oven roasted lentils with oil and za’atar. Reserve for garnish.
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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Lentils.org

Lentil Falafel Bowl

Prep Time: 30 Minutes

Total Time: 45 Minutes

Servings: 10

Lentils.org

Ingredients

Directions

Nutritional Information

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