Mediterranean Lentil “Falafel” Bowl With Cashew Tzatziki
- 30m Prep Time
- 20m Cook Time
- 50m Ready In
A savory bowl with lentil falafel, crisp vegetables, olives, hummus, and cashew tzatziki. Inspired by Mediterranean flavors with a hint of Indian spices.
Ingredients
- 473 ml cooked brown lentils
- 29.6 ml avocado oil
- 59.1 ml yellow onion diced
- 59.1 ml raw walnuts
- 59.1 ml fresh parsley chopped
- 4.93 ml ground cumin
- 4.93 ml ground coriander
- 1.23 ml ground turmeric
- 1.23 ml cayenne pepper
- 1.23 ml sea salt
- 1.23 ml freshly ground black pepper
- 2 romaine lettuce roughly chopped
- 237 ml kalamata olives halved
- 237 ml cucumber diced
- 237 ml cherry tomatoes halved
- 237 ml hummus
- 59.1 ml red onion finely diced
- 59.1 ml fresh cilantro finely chopped
- 118 ml Cashew Tzatziki
- 59.1 ml raw cashews
- 59.1 ml cucumber diced
- 59.1 ml water
- 29.6 ml freshly squeezed lemon juice
- 14.8 ml tahini
- 4.93 ml fresh dill minced
- 1 clove garlic minced
- 1.23 ml 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 Prepare
Collect
Gather these ingredients — no prep needed yet.
- 473 ml cooked brown lentils
- 29.6 ml avocado oil
- 59.1 ml raw walnuts
- 4.93 ml ground cumin
- 4.93 ml ground coriander
- 1.23 ml ground turmeric
- 1.23 ml cayenne pepper
- 1.23 ml sea salt
- 1.23 ml freshly ground black pepper
- 237 ml hummus
- 118 ml Cashew Tzatziki
- 59.1 ml raw cashews
- 59.1 ml water
- 29.6 ml freshly squeezed lemon juice
- 14.8 ml tahini
- 1.23 ml sea salt
Prepare
- Dice 59.1 ml yellow onion
- Chop 59.1 ml fresh parsley
- 2 romaine lettuce, roughly chopped
- Halve 237 ml kalamata olives
- Dice 237 ml cucumber
- Halve 237 ml cherry tomatoes
- 59.1 ml red onion, finely diced
- 59.1 ml fresh cilantro, finely chopped
- Dice 59.1 ml cucumber
- Mince 4.93 ml fresh dill
- Mince 1 clove garlic
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.