Falafel & Farro Bowl

Its easy to get into little food ruts of making the same kind of meals each week. If you’re looking for a recipe to shake things up, look no further. I used to make falafel pretty often when I was eating mostly vegetarian, but I kind of forgot about it for awhile. However, this past weekend I stumbled upon a falafel picture on Instagram from a blogger I follow, and I immediately craved the the little patties of chickpea joy. I went with my old simple recipe from memory and adapted the colorful cabbage and carrot slaw on @root_for_food’s instagram. I wasn’t really wanting to eat the falafel in a pita bread or tortilla this time, though its incredibly delicious that way, and instead opted to work the falafel into this delightful grain bowl recipe.

Now in my opinion, nothing goes better with fresh falafel than a batch of homemade tzatziki: a cooling yogurt dip with cucumber and dill. Though I used organic full fat greek yogurt, you could easily make this vegan by subbing almond or coconut milk yogurt. Making the tzatziki early on in the recipe allows time for the cucumber and ill to rally infuse the yogurt. You can up the flavor – and save time – by preparing the tzatziki way ahead of time. The same tips go for the cabbage and carrot slaw. The slaw can easily be prepared ahead of time, and letting it sit for longer will only heighten the flavor.

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Now, as always, the measurements are more of approximations when it comes to the citrus juices and seasonings. Im truly just not one to measure out spices to an exact because I have a really hard time predicting just how much to put in. I mean it when I say ” 2 dashes” of sea salt — because I’m not sure if thats closer to 1/4 or 1/2 tsp of salt. I just know that often times 2-3 dashes is plenty enough for whatever I am making. My main method of salting is often “to taste.” If you’re ever unsure of how much salt to add to something, start with a sprinkle or two, stir it in and sample. Over time, you’ll learn how much salt is right for you.

One last note about the recipe: The falafel itself is totally gluten free, but the farro is not. If you are gluten-free you can make everything else in this recipe as its written but just substitute with your favorite GF grain in place of the farro!

 

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Ingredients:

  • Falafel
    • 2 cans chickpeas, drained completely
    • 1/2 bunch cilantro
    • 1/2 bunch parsley
    • juice of 1 lemon
    • 2 tbsp olive oil
    • 3 tbsp almond flour
    • 3 tbsp arrowroot starch
    • 1 tsp garlic powder
    • 1 tsp paprika
    • sea salt
    • pepper
  • Slaw
    • 1/2 red cabbage (shredded)
    • 2 carrots (shredded)
    • 2-3 tbsp lime juice
    • 2 tbsp olive oil
    • sea salt to taste
    • pepper to taste
  • Tzatziki
    • 1 cup organic plain greek yogurt
    • 2 tbsp fresh dill weed (about 5 sprigs finely chopped)
    • 5 inch section of cucumber (peeled and finely diced)
    • 1 tsp lemon juice
    • 1 dash garlic powder
    • 1 dash black pepper
    • sea salt to taste
  • Farro (or other grain for gluten-free version)
  • Spinach or green of choice
  • Cilantro and parsley, chopped for garnish (optional)

Directions:

  1. Start by boiling water to cook your farro (or other grain) according to it’s package.
  2. Place shredded cabbage and carrots into a medium bowl. Then add the lime juice, olive oil, sea salt and pepper. Mix well to evenly coat the veggies with the oil. Set aside.
  3. In a small bowl, combine the yogurt, cucumber, dill weed, lemon juice, garlic powder, sea salt, and pepper. Stir together well and set aside.
  4. Place chickpeas into food processor and pulse until they resemble oats or small crumbles. You don’t want to over process and end up with a paste. Transfer the chickpeas to a large bowl.
  5. Add the cilantro and parsley to the food processor and pulse well, until the herbs are very small flakes. This was about 20 pulses in my processor. Then transfer the herbs to the bowl with the chickpeas.
  6. Next, add lemon juice, olive oil, almond flour, arrowroot, and spices. Mix all the ingredients together well. It should start to come together and resemble a rough cookie dough. You can test the consistency by trying to form some into a ball. If its seems too dry and crumbly: add a small bit of extra olive oil at a time. If it seems too moist, add 1 tsp of arrow root starch until desired consistency is achieved.
  7. Preheat a cast iron skillet (or regular skillet), coated with your oil of choice.
  8. Form the chickpea mixture into  small 2 inch patties, then place into skillet. Cook for about 6 or 7 minutes per side, or longer if you prefer an even crispier outside.
  9. In serving bowls, place a bed of spinach or other green of choice, then add a scoop of cooked farro/other grain. Next place desired number of falafel patties into bowl, add a scoop of the slaw and a dollop of the tzatziki. Garnish with fresh herbs if desired or even add some sriracha if you’re looking for a kick.

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Thanks for taking the time to read this recipe! I hope you try it out and love it as much as Corey and I did! If you take a crack at making this falafel don’t forget to comment and let me know how it was, or take a pic and post to instagram and tag me; @mindingmysoul.

Live Well. -Megan