Lentil Falafel Bowl – Lentils.org

Lentil Falafel Bowl

  By lentilsorg  , ,   ,

May 14, 2019

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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!

  • Prep: 30 Minutes
  • Cook: 15 Minutes

  • 30 Minutes

    15 Minutes

    45 Minutes

  • Yields: 10
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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.

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

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Nutrition Facts

Serving Size1 3/4 cups (425 mL)
Calories740
Sodium90 mg
Potassium1490 mg
Protein38 g
Cholesterol0 mg
Sugar8 g
Total Fat25 g
Saturated Fat3.5 g
Total Carbohydrates96 g
Dietary Fiber28 g