Mediterranean Lentil “Falafel” Bowl With Cashew Tzatziki
30m prep 20m cook 50m ready
A savory bowl with lentil falafel, crisp vegetables, olives, hummus, and cashew tzatziki. Inspired by Mediterranean flavors with a hint of Indian spices.
Ingredients
- 2 cup cooked brown lentils
- 2 tbsp avocado oil
- 1/4 cup yellow onion diced
- 1/4 cup raw walnuts
- 1/4 cup fresh parsley chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/4 tsp ground turmeric
- 1/4 tsp cayenne pepper
- 1/4 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 2 romaine lettuce roughly chopped
- 1 cup kalamata olives halved
- 1 cup cucumber diced
- 1 cup cherry tomatoes halved
- 1 cup hummus
- 1/4 cup red onion finely diced
- 1/4 cup fresh cilantro finely chopped
- 1/2 cup Cashew Tzatziki
- 1/4 cup raw cashews
- 1/4 cup cucumber diced
- 1/4 cup water
- 2 tbsp freshly squeezed lemon juice
- 1 tbsp tahini
- 1 tsp fresh dill minced
- 1 clove garlic minced
- 1/4 tsp sea salt
Nutrition (per serving, estimated)
Estimated based off 18 of 27 identified ingredients (per 100 g food data, scaled by amount).
Vitamins & minerals
- Calcium: 324 mg
- Iron: 11.4 mg
- Magnesium: 477 mg
- Phosphorus: 1064 mg
- Potassium: 1538 mg
- Zinc: 9.03 mg
Let's Cook
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Step 1.
Soak the cashews for the tzatziki in a bowl of water for 30 minutes. While they soak, prepare the falafel.
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Step 2.
In a food processor, combine the cooked lentils, 2 tablespoons avocado oil, diced yellow onion, raw walnuts, chopped fresh parsley, ground cumin, ground coriander (if using), ground turmeric, cayenne pepper, sea salt, and black pepper. Process until the mixture is combined and crumbly, about 2 to 3 minutes.
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Step 3.
Shape the lentil mixture into 1½-inch balls (about 12-14 falafel).
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Step 4.
In a large skillet, heat a thin layer of avocado oil over medium heat. Cook the falafel in batches, without crowding, for 5 minutes per side, until golden brown and crispy. Transfer to a plate lined with paper towels.
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Step 5.
While the falafel cook, make the cashew tzatziki: Rinse and drain the soaked cashews. In a blender or food processor, combine the cashews, diced cucumber, water, lemon juice, tahini, minced fresh dill, minced garlic, and sea salt. Blend on high until smooth and creamy, about 1 minute, scraping down the sides as needed. Taste and adjust seasoning if desired.
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Step 6.
Assemble each bowl: Divide the chopped romaine lettuce, halved kalamata olives, diced cucumber, halved cherry tomatoes, hummus, finely diced red onion, and chopped fresh cilantro between two bowls. Top with the cooked falafel and drizzle with cashew tzatziki.
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