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Meatless Monday: Baked Quinoa and Black Bean Falafel

By: Carol Aguirre MS, RD/LDN


PREP TIME: 15 minutes

COOK TIME: 45 minutes

TOTAL TIME: 1 hour

Servings:  12 Falafel’s

Category: Entree

Cuisine: Vegan, Gluten Free


  • 1 cup cooked and cooled quinoa 

  • 1 15-ounce can black beans (drained)

  • 1/4 cup pumpkin seeds (raw)

  • 5 cloves garlic (skin removed)

  • 1/2 tsp sea salt, plus more to taste

  • 1 tsp ground cumin

  • 1/2 tsp ground coriander

  • 2 Tbsp tomato paste

  • 2 Tbsp soy sauce (*Select Gluten free if needed)

  • 1 tsp nutritional yeast 



  1. Prepare quinoa (according to package).

  2. Preheat oven to 350 degrees F (176 C). Add drained black beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch. Remove beans from the oven.

  3. Add black beans to a food processor along with pumpkin seeds, garlic, add cooked/cooled quinoa, salt, cumin, coriander, tomato paste, soy sauce, and nutritional yeast. Blend to combine until a textured dough forms.


4. Taste and adjust flavor as needed.

5. Preheat oven at 375 degrees. Scoop out and gently form into small balls using your hands. Add formed falafel to a parchment-lined baking sheet.


6. Bake for 15 minutes. Then flip to ensure even baking and bake for 10-15 minutes more or until golden brown and crispy on the edges.


7. Serve with kale, tomatoes and tahini dressing (lemon, salt, pepper, and water to thin).


As registered Dietitians/Nutritionists, we have extensive experience helping people just like you reach their health and wellness goals through individualized nutrition counseling (including virtual nutrition counseling services) and lifestyle coaching.