Navy Bean Falafe Mediterranean Bowl
To download a Spanish translation of this recipe click here.
Servings: 6
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Ingredients
Navy Bean Falafel
- 1 cup navy beans cooked and drained, or canned
- 1 egg
- ¼ onion finely chopped
- 2 cloves garlic finely chopped
- 3 tablespoon parsley finely chopped
- ¼ cup carrot grated
- ¼ teaspoon smoked paprika
- ¼ teaspoon turmeric
- ⅛ teaspoon coriander
- ⅛ teaspoon cumin
- to taste salt
- to taste ground black pepper
- ¼ cup breadcrumbs
Tahini Dressing
- ⅓ cup tahini
- ⅓ cup water
- ⅓ cup yogurt
- 2 tablespoons honey
- ¼ cup lemon juice
- 2 cloves garlic chopped
- 1 teaspoon salt
- 1 cup multi-colored cherry tomatoes
- 2 Persian cucumbers sliced
- ¼ cup red onion diced
- 2 tablespoon plus 1 tablespoon olive oil
- 8 ounces feta
- 1 bunch mint leaves picked
- 1 bunch dill leaves picked
- ½ bunch parsley leaves picked
- ½ bunch cilantro leaves picked
- a squeeze lemon juice
- as needed olive oil
- as needed smoked sea salt
- 1 cup kalamata olives pitted
- 6 tablespoon pistachios toasted
- ½ cup pomegranate arils optional
- grilled flatbread to serve optional
Instructions
- For the navy bean falafel: Place all ingredients in a food processor, and pulse until well incorporated. Pulse in the breadcrumbs.
- Heat a couple of tablespoons of olive oil in a frying pan over medium heat and when hot, add spoonfuls of the bean mixture. Cook 3-4 minutes on each side or until golden.*
- For the tahini dressing: Whisk all ingredients in a mixing bowl until smooth.
- For the bowl: Toss the tomatoes, cucumber and red onion in 2 tablespoons of olive oil and season to taste with salt and pepper. Gently stir in the feta.
- For the herb salad: In a small bowl toss the clean, picked herbs in a tiny amount of olive oil, lemon juice and a pinch of smoked sea salt just to coat.
- To serve: To build the bowl, add the tomato, cucumber salad, Kalamata olives, toasted pistachios, pomegranate seeds, 2 tablespoons of the tahini dressing, three of the falafel, the herb salad, and grilled flatbread.
Notes
*For a baked version, spray the patties with olive oil and bake in a 400°F oven until the patties are crisp, golden and hot.
This recipe was developed by The Culinary Institute of America as an industry service to the Northarvest Bean Growers Association. All rights reserved.