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
- 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
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.
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%