You’ll get a whole, balanced and filling meal in just one dish with this baked beet falafel vegan quinoa bowl with horseradish dill sauce. Beet falafel is a great twist on traditional falafel with the same great taste and an extra dose of veggies. They’re baked rather than fried for a healthier and oil-free recipe and served on a bed of quinoa and a mix of delicious raw and lightly cooked vegetables.
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Baked Beet Falafel Vegan Quinoa Bowl

Beet falafel is a great twist on traditional falafel with the same great taste and an extra dose of veggies. They’re baked rather than fried for a healthier and oil-free recipe and served on a bed of quinoa and a mix of delicious raw and lightly cooked vegetables.
Prep Time10 mins
Cook Time20 mins
Chilling time30 mins
Total Time30 mins
Course: Main Course
Total Price: $11.50
Price per Serving: $2.88
Servings: 4
Calories: 507kcal

Ingredients

  • ½ cup (100 grams) dry chickpeas soaked overnight then drained- $0.25
  • 1 large beet peeled and coarsely grated (about 1 ½ cup) - $0.38
  • 1/2 medium onion coarsely chopped – $0.15
  • 5 cloves of garlic roughly chopped, divided - $0.15
  • 1 tablespoon ground cumin - $0.15
  • 2 teaspoons coriander - $0.10
  • 1 ½ tablespoons flour - $0.02
  • 2 teaspoons sea salt divided - $0.08
  • Pepper to taste - $0.03
  • ½ cup (75 grams) raw cashews soaked overnight or in hot water for 15 minutes - $1.15
  • ½ cup (120 ml) unsweetened plant milk - $0.12
  • 2 tablespoons lemon juice - $0.11
  • 2 ½ tablespoons fresh dill - $0.75
  • 2 ½ tablespoons horseradish - $0.20
  • 1 cup (200 grams) quinoa - $1.28
  • A bunch (125 grams / 4.5 oz) of asparagus tough ends snapped off and cut in half - $1.75
  • 1 cucumber sliced - $0.45
  • 1 avocado sliced - $1.00
  • 4 radishes sliced - $0.28
  • A small bag of mixed salad greens - $0.99
  • 25 cherry tomatoes halved - $1.39

Instructions

  • Squeeze some of the water out of the beet then pulse the chickpeas, beet, onion, 4 cloves of the garlic, cumin, coriander, flour, 1 ½ teaspoons of the salt and pepper in a food processor until you have a rough, course meal that’s not quite a paste. Place in the fridge for at least 30 minutes.
  • Meanwhile, prepare the sauce by blending the cashews, milk, lemon juice, dill, horseradish, remaining clove of garlic and remaining ½ teaspoon of sea salt until creamy. Put in the fridge to thicken and allow the flavours to blend.
  • Prepare the quinoa according to the package directions. Blanch the asparagus in boiling water for just a couple of minutes until bright green. Refresh in cold water to stop the cooking process. Set aside.
  • Preheat the oven to 200°C (400°F) and line a baking pan with parchment paper or foil.
  • Form the falafel into balls, squeezing out some of the juice into a separate bowl. If they’re not sticking together, you can either put the mix back into the food processor and process a bit more or add more flour, a tablespoon at a time, until they hold together. Bake for 20 minutes or until the balls are crispy and browned on the outside. Allow to cool for a couple of minutes before carefully peeling them off the pan.
  • Make the bowls by dividing the quinoa between four bowls and topping with the vegetables and beet falafel. Serve the sauce on the side to drizzle over.

Video

Nutrition

Calories: 507kcal | Carbohydrates: 68g | Protein: 18g | Fat: 20g | Saturated Fat: 2g | Sodium: 1270mg | Potassium: 1391mg | Fiber: 14g | Sugar: 11g | Vitamin A: 20.9% | Vitamin C: 59.2% | Calcium: 16.4% | Iron: 41.8%