03/18/2024Bowls and salads - Main courses - Tofu, legumes and seitan

White Bean Falafel Bowl

Name: White Bean Falafel Bowl
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2 servings
Cuisine: Vegan
Ingredients: 90 g quinoa; 400 mL cooked white beans; 0.5 lemon; 1 tbsp dried oregano; 1 tbsp paprika; 1 tsp cayenne pepper; 45 g quick oats; 1 tbsp cornstarch; 2 carrots; 4 marinated peppers; 1 Romaine lettuce; 2 tbsp tahini; 1 tbsp tamari; 1 tbsp maple syrup; 0.5 lemon; 3 tbsp soy cream

Asian cuisine Gluten-free Blender-free Spring / Summer Lunchbox

For: 2 servingsDifficulty: EasyPreparation: 20 minCooking: 15 min

It's been a long time since I wanted to make a good bowl with falafels, with tahini sauce like this, I love it! And @daucyfr suggested I work with white beans, a legume I had somewhat neglected but am now fully rediscovering 😍 After these falafel balls, I also made white bean pancakes, then a white bean dip for appetizers. It's super versatile, so I think I'll always have some in my pantry from now on!

Servings

Ingredients

Cups

-quinoa 90 (g)
-cooked white beans 400 (mL)
-lemon 0.5
-dried oregano 1 (tbsp)
-paprika 1 (tbsp)
-cayenne pepper 1 (tsp)
-quick oats 45 (g)
-cornstarch 1 (tbsp)
-carrots 2
-marinated peppers 4
-Romaine lettuce 1

Tahini sauce

-tahini 2 (tbsp)
-tamari 1 (tbsp)
-maple syrup 1 (tbsp)
-lemon 0.5
-soy cream 3 (tbsp)

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Steps

In a pot of water, cook the quinoa for about 12 minutes. Drain it.
Preheat the oven to 390°F (200°C).
Prepare the meatballs: drain and rinse the white beans. In a bowl, mash them with a potato masher. Add 3 tablespoons of cooked quinoa, the juice from half a lemon, dried herbs and spices, quick oats, and cornstarch. Mix everything together to form a dough. Shape about ten small meatballs by hand with this dough and place them on a baking sheet lined with parchment paper. Bake for 20 minutes (or in the air fryer for 10 minutes).
Peel and grate the carrots and slice the marinated bell peppers. Cut the lettuce into strips.
Prepare the sauce: mix all the ingredients with the juice of half a lemon. You can add a splash of water if needed to thin it out.
In bowls, serve the lettuce, carrots, peppers, meatballs, and sauce!