Tempeh & Walnut Falafel
User Reviews
5
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Prep Time
1 hr
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Cook Time
22 mins
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Total Time
1 hr 22 mins
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Servings
22 falafel with sauce
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Calories
113 kcal
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Course
Main Course, Lunch, Dinner
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Cuisine
Mediterranean
Tempeh & Walnut Falafel
Description
Tempeh & Walnut Falafel features an 8-ounce block of tempeh crumbled and processed with raw walnuts and fresh herbs such as cilantro, basil, and parsley. The dough incorporates ground flaxseed meal as a binder and almond flour for structure, along with a blend of spices including cumin, coriander, turmeric, cayenne, and baking soda for leavening. The falafel are formed and baked to develop a firm texture without frying.
The accompanying vegan tzatziki sauce is a creamy blend of soaked cashew nuts, light coconut milk, lemon juice, apple cider vinegar, nutritional yeast, and garlic, accented with fresh cucumber, dill, parsley, and mint. The sauce complements the falafel with a tangy, herbal freshness that contrasts their warm spices and crisp edges.
This falafel works well as a plant-based appetizer or main dish, served on its own or with breads and salads. Its combination of tempeh and walnuts provides a rich texture with both softness and crunch, while the herbaceous sauce enhances the overall brightness and moisture.
Ingredients
Tempeh & Walnut Falafel
- 1 tablespoon ground flaxseed meal
- 1 tempeh 8-ounce block, organic
- 1/3 cup cilantro chopped
- 1/3 cup basil chopped, fresh
- 1/4 cup parsley chopped, Italian flat-leaf
- 2/3 cup walnut raw
- 2 teaspoons olive oil
- 1 onion diced, small
- 4 cloves garlic
- 3 tablespoons almond flour or almond meal
- 2 tablespoons olive oil (or oil of choice)
- 2 tablespoons sesame seeds
- 1/2 teaspoon salt sea salt
- black pepper freshly cracked, to taste
- 1/2 teaspoon cayenne pepper
- 1 teaspoon cumin ground
- 1/4 teaspoon ground coriander
- 1/2 teaspoon Turmeric ground
- 1 teaspoon baking soda
Vegan Tzatziki Sauce
- 1 cup cashew nuts soaked in water overnight, or quick soaked in boiling water for 1 hour, raw
- 2/3 cup coconut milk canned, "lite"
- 3 tablespoons lemon juice
- 1 1/2 tablespoons apple cider vinegar
- 2 teaspoons nutritional yeast
- 1/2 teaspoon kosher salt
- 1/2 teaspoon onion powder
- 2 garlic chopped, cloves
- 1/2 cucumber diced, medium, unpeeled
- 1/4 cup dill chopped, fresh
- 3 tablespoons parsley chopped, fresh
- 2 tablespoons mint chopped, fresh leaves
Instructions
Make the Tempeh & Walnut Falafel.
- Preheat the oven to 375°F. Line a baking tray with parchment paper.
- Prepare the flax egg: Mix 1 tablespoon ground flax meal with 2 ½ tablespoons warm water and let sit for 15 minutes to thicken.
- Cook the onion and garlic. Heat a medium frying pan over medium heat with a touch of olive oil. Add the onions and cook for 3 minutes, until just starting to soften. Add the garlic and cook for another 1-2 minutes, until golden. Take off the heat.
- Using your hands, crumble the tempeh (doesn’t need to be too finely crumbled).
- Make the falafel dough. Add the crumbled tempeh to a food processor and pulse until it is finely broken down. Next, add the cilantro, parsley, basil, and walnuts and process until the ingredients start to blend together. Then, add the cooked onion and garlic, prepared flax egg, almond flour, 2 tablespoons olive oil, sesame seeds, salt, pepper to taste, cayenne pepper, cumin, coriander, turmeric, and baking soda. Blend until combined and the mixture sticks together.
- Place the dough in the refrigerator for 20 minutes. Otherwise, it will be sticky and more difficult to handle.
- Spoon the refrigerated dough into approximately 22 falafel balls (one heaping tablespoon of dough for each). Place the falafel on the prepared baking tray and bake in the preheated oven for 20-22 minutes, turning halfway through baking time, until browned on both sides.
Make the Vegan Tzatziki.
- Drain the soaked cashews and pat dry to remove moisture. Place the cashews in a high-powered blender or food processor. Add the lite coconut milk, lemon juice, apple cider vinegar, nutritional yeast, salt, onion powder, and garlic. Blend until thoroughly combined and smooth, ensuring there are no remaining pieces of cashews. This should take 1-2 minutes in a blender, or 3-4 minutes in a food processor.
- Transfer the dip into a serving bowl. Mix in the diced cucumber, chopped dill, parsley, and mint. Stir to combine. Taste for seasonings.
Serve the falafel in a pita, on a rice bowl, with veggies and herbs and drizzle with vegan tzatziki.
Nutrition Information
Show DetailsNutrition Facts
Serving: 22falafel with sauce
Amount Per Serving
Calories 113 kcal
% Daily Value*
| Calories | 113kcal | 6% |
| Carbohydrates | 5g | 2% |
| Protein | 4g | 8% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 164mg | 7% |
| Potassium | 144mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 224IU | 4% |
| Vitamin C | 4mg | 4% |
| Calcium | 36mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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