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5.0 from 9 votes

Baked Lentil Split Pea Falafel Bowl with Tahini dressing. Gluten-free Soy-free Recipe

Baked Lentil Falafels with lentils & split peas. They come together quickly without overnight soaking, served w/ Tahini dressing. Split pea falafel. vegan gluten-free

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 4
Calories: 290 kcal
Cuisine: Mediterranean

Ingredients

For the Falafels:
  • 1/4 cup lentils any brown lentils, whole masoor or spanish brown
  • 1/4 cup yellow or green split peas
  • 2 cups water
  • 1/3 cup chopped red onion
  • 4 cloves of garlic
  • 1/4 packed cup cilantro
  • 1/4 packed cup parsley
  • 1/2 to 3/4 teaspoon salt or to taste
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon whole coriander seeds or coriander powder
  • 1/4 to 1/2 teaspoon cayenne pepper/ or black pepper or to taste I also added 1/2 a Serrano chili pepper
  • 2 teaspoons oil optional
  • 1 Tbsp sesame seeds
  • 1-2 Tablespoons chickpea flour
For the Tahini Dressing:
  • 1/3 cup Tahini
  • 1 clove of garlic
  • 2 tsp fresh parsley or 1/2 tsp dried
  • 2 to 3 Tbsp lemon juice
  • 1 Tbsp extra virgin olive oil
  • 3 to 4 Tbsp water
  • 1/4 tsp salt
  • a generous dash of cayenne and black pepper
Other:
  • Long white Radish made into ribbons with a peeler or radish slices
  • cucumber slices
  • torn lettuce
  • Pickles optional
  • Cilantro and sesame seeds for garnish

Instructions

    Cup of Yum
  1. Wash the lentils and split peas. Drain, add to a deep pan with 2 cups of water. Cook on medium-high heat for 18 to 19 minutes. (15 mins if the lentils and split peas were pre-soaked for half an hour)
  2. Drain and cool slightly. Add to a food processor. Add all the ingredients except chickpea flour and pulse to make a coarse mixture. Transfer to a bowl. Add chickpea flour as needed to make the dough less sticky. If the dough is too sticky. chill for a few minutes.
  3. Pre-heat the oven to 400 degrees F / 200ºc. Grease hands and shape the dough into 1 to 1.5 inch balls. Place on parchment lined sheet. Brush oil on top. Bake for 20 minutes or until golden crisp on the outside.
  4. Meanwhile, Prepare the veggies and make the Tahini sauce. Blend everything under Tahini dressing. Taste and adjust tang and salt. Add more lemon juice if needed.
  5. Assemble the bowl with lettuce, cucumbers, Radish ribbons and other veggies. Drizzle generous amount of tahini dressing. Serve with warm falafels. Garnish with black and white sesame seeds and cilantro(optional). Or make a wrap in a pita. Add lettuce, pickles, radish, falafels and tahini dressing and make a snug wrap to carry.
  6. The falafels can be stored for upto 3 days in the refrigerator. Reheat in the oven if needed before serving.

Notes

  • Nutritional values based on one serving

Nutrition Information

Calories 290kcal (15%) Carbohydrates 24g (8%) Protein 11g (22%) Fat 17g (26%) Saturated Fat 2g (10%) Sodium 497mg (21%) Potassium 459mg (13%) Fiber 9g (36%) Sugar 2g (4%) Vitamin A 685IU (14%) Vitamin C 12.5mg (14%) Calcium 87mg (9%) Iron 3.3mg (18%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 290

% Daily Value*

Calories 290kcal 15%
Carbohydrates 24g 8%
Protein 11g 22%
Fat 17g 26%
Saturated Fat 2g 10%
Sodium 497mg 21%
Potassium 459mg 10%
Fiber 9g 36%
Sugar 2g 4%
Vitamin A 685IU 14%
Vitamin C 12.5mg 14%
Calcium 87mg 9%
Iron 3.3mg 18%

* Percent Daily Values are based on a 2,000 calorie diet.