Navy Bean Falafe Mediterranean Bowl

Ingredients

Navy Bean Falafel

  • 1 cup Navy beans, cooked and drained, or canned
  • 1 ea. Egg
  • ¼ ea. Onion, finely chopped
  • 2 ea. Garlic cloves, finely chopped
  • 3 Tbsp. Parsley, finely chopped
  • ¼ cup Carrot, grated
  • ¼ tsp. Smoked paprika
  • ¼ tsp. Turmeric
  • 1/8 tsp. Coriander
  • 1/8 tsp. Cumin
  • to taste Salt
  • to taste Ground black pepper
  • ¼ cup. Bread crumbs

Tahini dressing

  • 1/3 cup Tahini
  • 1/3 cup Water
  • 1/3 cup Yogurt
  • 2 Tbsp. Honey
  • ¼ cup Lemon juice
  • 2 ea. Garlic cloves, chopped
  • 1 tsp. Salt
  • 1 cup Multi-colored cherry tomatoes
  • 2 ea. Persian cucumbers, sliced
  • ¼ cup Red onion, diced
  • 2 Tbsp. plus 1 Tbsp. Olive oil
  • 8 oz. Feta
  • 1 bu. Mint, leaves picked
  • 1 bu. Dill, leaves picked
  • ½ bu. Parsley, leaves picked
  • ½ bu. Cilantro, leaves picked
  • a squeeze Lemon juice
  • as needed Olive oil
  • as needed Smoked sea salt
  • 1 cup Kalamata olives, pitted
  • 6 Tbsp. Pistachios, toasted
  • ½ cup Pomegranate arils (optional)
  • Grilled flatbread to serve (optional)

Number of Servings : 6

Directions

  1. For the navy bean falafel: Place all ingredients in a food processor, and pulse until well incorporated. Pulse in the breadcrumbs.
  2. 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.*
  3. For the tahini dressing: Whisk all ingredients in a mixing bowl until smooth.
  4. For the bowl: Toss the tomatoes, cucumber and red onion in 2 tbsp. of olive oil and season to taste with salt and pepper. Gently stir in the feta.
  5. 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.
  6. To serve: To build the bowl, add the tomato, cucumber salad, Kalamata olives, toasted pistachios, pomegranate seeds, 2 tbsp. of the tahini dressing, three of the falafel, the herb salad, and grilled flatbread.
    1. *Note: 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.