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Meatless Monday: Baked Quinoa and Black Bean Falafel

By: Carol Aguirre MS, RD/LDN

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PREP TIME: 15 minutes

COOK TIME: 45 minutes

TOTAL TIME: 1 hour

Servings:  12 Falafel’s

Category: Entree

Cuisine: Vegan, Gluten Free

INGREDIENTS:

  • 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 

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DIRECTIONS:

  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.

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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.

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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.

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

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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.