Mediterranean Lentil "Falafel" Bowl

©2019 By Sapana Chandra. All rights reserved. Excerpted from Plant Power Bowls by permission of Sasquatch Books.

  • Yield: Two Bowls

Ingredients

Falafel

  • 2 cups cooked brown lentils (page 193) or chickpeas (page 192)
  • 2 tablespoons avocado oil, plus more for frying 1⁄4 cup diced yellow onion
  • 1⁄4 cup raw walnuts
  • 1⁄4 cup chopped fresh parsley
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander (optional) 1⁄4 teaspoon ground turmeric
  • 1⁄4 teaspoon cayenne pepper
  • 1⁄4 teaspoon sea salt
  • 1⁄4 teaspoon freshly ground black pepper

 

For Serving

  • 2 handfuls roughly chopped romaine lettuce
  • 1 cup kalamata olives, halved
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1 cup hummus
  • 1⁄4 cup finely diced red onion
  • 1⁄4 cup finely chopped fresh cilantro
  • 1⁄2 cup Cashew Tzatziki (recipe follows)

 

Cashew Tzaziki

Makes about 1⁄2 cup

  • 1⁄4 cup raw cashews, soaked in water for 30 minutes
  • 1⁄4 cup diced cucumber
  • 1⁄4 cup water
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon tahini
  • 1 teaspoon minced fresh dill 1 clove garlic, minced
  • 1⁄4 teaspoon sea salt

Directions

The Bowl

  1. Prepare the falafel. In a food processor, combine the lentils, oil, yellow onion, walnuts, parsley, cumin, coriander, turmeric, cayenne, salt, and black pepper. Process until the ingredients are combined and crumbly, 2 to 3 minutes. Form into 11⁄2-inch balls. In a large skillet over medium heat, warm the oil. Cook the falafel in batches, without crowding them, for 5 minutes per side, until golden brown.
  2. Assemble each bowl with half of the lettuce, olives, cucumber, tomatoes, hummus, red onion, and cilantro. Add the falafel and drizzle with the tzatziki.

 

Cashew Tzatziki

  1. Rinse and drain the cashews. In a blender or food processor, combine the cashews, cucumber, water, lemon juice, tahini, dill, garlic, and salt. Blend on high for about 1 minute, until smooth and creamy, scraping down the sides as needed. Taste and adjust the seasoning, if desired.

 

Note

About the Author

Sapana Chandra is a plant-based professional cook, digital media influencer, and holistic health coach. After a successful 13-year corporate career in technology and product management, Sapana launched Real + Vibrant in 2016 after healing herself from chronic illness. Real + Vibrant is a growing healthy lifestyle business where Sapana teaches her audience how to cook simple, delicious, mostly plant-based meals.

  • Yield: Two Bowls
  • Ingredients:

    Falafel

    • 2 cups cooked brown lentils (page 193) or chickpeas (page 192)
    • 2 tablespoons avocado oil, plus more for frying 1⁄4 cup diced yellow onion
    • 1⁄4 cup raw walnuts
    • 1⁄4 cup chopped fresh parsley
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander (optional) 1⁄4 teaspoon ground turmeric
    • 1⁄4 teaspoon cayenne pepper
    • 1⁄4 teaspoon sea salt
    • 1⁄4 teaspoon freshly ground black pepper

     

    For Serving

    • 2 handfuls roughly chopped romaine lettuce
    • 1 cup kalamata olives, halved
    • 1 cup diced cucumber
    • 1 cup cherry tomatoes, halved
    • 1 cup hummus
    • 1⁄4 cup finely diced red onion
    • 1⁄4 cup finely chopped fresh cilantro
    • 1⁄2 cup Cashew Tzatziki (recipe follows)

     

    Cashew Tzaziki

    Makes about 1⁄2 cup

    • 1⁄4 cup raw cashews, soaked in water for 30 minutes
    • 1⁄4 cup diced cucumber
    • 1⁄4 cup water
    • 2 tablespoons freshly squeezed lemon juice
    • 1 tablespoon tahini
    • 1 teaspoon minced fresh dill 1 clove garlic, minced
    • 1⁄4 teaspoon sea salt
  • Directions:

    The Bowl

    1. Prepare the falafel. In a food processor, combine the lentils, oil, yellow onion, walnuts, parsley, cumin, coriander, turmeric, cayenne, salt, and black pepper. Process until the ingredients are combined and crumbly, 2 to 3 minutes. Form into 11⁄2-inch balls. In a large skillet over medium heat, warm the oil. Cook the falafel in batches, without crowding them, for 5 minutes per side, until golden brown.
    2. Assemble each bowl with half of the lettuce, olives, cucumber, tomatoes, hummus, red onion, and cilantro. Add the falafel and drizzle with the tzatziki.

     

    Cashew Tzatziki

    1. Rinse and drain the cashews. In a blender or food processor, combine the cashews, cucumber, water, lemon juice, tahini, dill, garlic, and salt. Blend on high for about 1 minute, until smooth and creamy, scraping down the sides as needed. Taste and adjust the seasoning, if desired.

     

  • Note:

    About the Author

    Sapana Chandra is a plant-based professional cook, digital media influencer, and holistic health coach. After a successful 13-year corporate career in technology and product management, Sapana launched Real + Vibrant in 2016 after healing herself from chronic illness. Real + Vibrant is a growing healthy lifestyle business where Sapana teaches her audience how to cook simple, delicious, mostly plant-based meals.

  • Credit:

    ©2019 By Sapana Chandra. All rights reserved. Excerpted from Plant Power Bowls by permission of Sasquatch Books.

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