Cook Time:50 minsTotal Time:50 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:50 minsTotal Time:50 minsServings:4Yield:4 servings
Cook Time:50 mins
Cook Time:
50 mins
Total Time:50 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipeThisFalafel Salad with Lemon-Tahini Dressingis a great Meatless Monday option—or for any other day of the week. We love the simplicity of this recipe, which is loaded with flavor and nutrition. Rehydrated chickpeas regain some of their creamy texture and are spiked with spicy garlic and red onion, warm cumin and fresh grassy parsley. The falafel patties become crispy on the outside but remain tender on the inside. Crisp romaine lettuce pairs with other antioxidant-rich veggies that get a wonderful drizzle of the nutty tahini dressing infused with bright lemon. Keep reading for expert tips, including what to serve with this falafel salad.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!Soaking chickpeas for 12 to 24 hours will greatly reduce the cooking time.A cookie scoop comes in handy if you want consistently sized falafel patties. They come in 2 tablespoon measurements.Don’t put too many falafels in the pan at once. Doing so will lower the oil’s temperature, and the falafels will fall apart.You can batch-cook falafel and keep it in the freezer for up to 3 months.Nutrition NotesFalafelis typically a combination of chickpeas and spices, including onions and garlic.Chickpeas, also known as garbanzo beans, are a type of legume. Like all legumes, chickpeas provide plant-based protein, prebiotic fiber, inflammation-calming antioxidants and complex carbohydrates for energy. Chickpeas are rich in folate, a B vitamin that is important for healthy cells, and iron, which is necessary for delivering oxygen to our brains and muscles. Thegarlicandonionsup the nutrition ante in falafel, also providing prebiotic fiber, antioxidants and health benefits, including disease prevention. Altogether, these plant-based patties are nutrition powerhouses.Besides providing a beautiful, colorful bed for the falafel, the veggies in this salad—romaine lettuce,radishes,cucumbers and tomatoes—add more fiber, antioxidants, vitamins and minerals and are all linked with lower disease risk, including heart disease and cancer. While lettuce might not be your first go-to for healthy bones, the vitamin K inromainewill help support your bone health. And romaine’s vitamin A is necessary for healthy vision. The vitamin C intomatoeswill help your body absorb the iron in the chickpeas.Cucumbersare rich in the mineral silica, which plays a role in collagen synthesis—supporting smooth, firm skin. And the plant-based nitrates in radishes can help improve oxygen flow throughout the body.Tahiniis made from sesame seeds that have been ground up into a paste. Like other seeds, sesame seeds contain heart-healthy fats, so when you open up a jar of tahini, you may find a layer of oil sitting on the top. Simply stir the oil back into the tahini paste. This will not only prevent your tahini from being too dry, but it also adds the oil’s health benefits back into it—which include reduced cholesterol, blood pressure, and risk of cancer.
Jump to recipe
ThisFalafel Salad with Lemon-Tahini Dressingis a great Meatless Monday option—or for any other day of the week. We love the simplicity of this recipe, which is loaded with flavor and nutrition. Rehydrated chickpeas regain some of their creamy texture and are spiked with spicy garlic and red onion, warm cumin and fresh grassy parsley. The falafel patties become crispy on the outside but remain tender on the inside. Crisp romaine lettuce pairs with other antioxidant-rich veggies that get a wonderful drizzle of the nutty tahini dressing infused with bright lemon. Keep reading for expert tips, including what to serve with this falafel salad.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!Soaking chickpeas for 12 to 24 hours will greatly reduce the cooking time.A cookie scoop comes in handy if you want consistently sized falafel patties. They come in 2 tablespoon measurements.Don’t put too many falafels in the pan at once. Doing so will lower the oil’s temperature, and the falafels will fall apart.You can batch-cook falafel and keep it in the freezer for up to 3 months.Nutrition NotesFalafelis typically a combination of chickpeas and spices, including onions and garlic.Chickpeas, also known as garbanzo beans, are a type of legume. Like all legumes, chickpeas provide plant-based protein, prebiotic fiber, inflammation-calming antioxidants and complex carbohydrates for energy. Chickpeas are rich in folate, a B vitamin that is important for healthy cells, and iron, which is necessary for delivering oxygen to our brains and muscles. Thegarlicandonionsup the nutrition ante in falafel, also providing prebiotic fiber, antioxidants and health benefits, including disease prevention. Altogether, these plant-based patties are nutrition powerhouses.Besides providing a beautiful, colorful bed for the falafel, the veggies in this salad—romaine lettuce,radishes,cucumbers and tomatoes—add more fiber, antioxidants, vitamins and minerals and are all linked with lower disease risk, including heart disease and cancer. While lettuce might not be your first go-to for healthy bones, the vitamin K inromainewill help support your bone health. And romaine’s vitamin A is necessary for healthy vision. The vitamin C intomatoeswill help your body absorb the iron in the chickpeas.Cucumbersare rich in the mineral silica, which plays a role in collagen synthesis—supporting smooth, firm skin. And the plant-based nitrates in radishes can help improve oxygen flow throughout the body.Tahiniis made from sesame seeds that have been ground up into a paste. Like other seeds, sesame seeds contain heart-healthy fats, so when you open up a jar of tahini, you may find a layer of oil sitting on the top. Simply stir the oil back into the tahini paste. This will not only prevent your tahini from being too dry, but it also adds the oil’s health benefits back into it—which include reduced cholesterol, blood pressure, and risk of cancer.
ThisFalafel Salad with Lemon-Tahini Dressingis a great Meatless Monday option—or for any other day of the week. We love the simplicity of this recipe, which is loaded with flavor and nutrition. Rehydrated chickpeas regain some of their creamy texture and are spiked with spicy garlic and red onion, warm cumin and fresh grassy parsley. The falafel patties become crispy on the outside but remain tender on the inside. Crisp romaine lettuce pairs with other antioxidant-rich veggies that get a wonderful drizzle of the nutty tahini dressing infused with bright lemon. Keep reading for expert tips, including what to serve with this falafel salad.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1cupdried chickpeas2cupspacked flat-leaf parsley, divided¼cupchopped red onion plus 1/4 cup thinly sliced, divided2clovesgarlic5tablespoonsextra-virgin olive oil, divided3tablespoonslemon juice, divided1tablespoonground cumin1teaspoonsalt, divided5tablespoonstahini5tablespoonswarm water6cupssliced romaine lettuce2cupssliced cucumbers and/or radishes1pint grape tomatoes, quartered
Cook Mode(Keep screen awake)
Ingredients
1cupdried chickpeas
2cupspacked flat-leaf parsley, divided
¼cupchopped red onion plus 1/4 cup thinly sliced, divided
2clovesgarlic
5tablespoonsextra-virgin olive oil, divided
3tablespoonslemon juice, divided
1tablespoonground cumin
1teaspoonsalt, divided
5tablespoonstahini
5tablespoonswarm water
6cupssliced romaine lettuce
2cupssliced cucumbers and/or radishes
1pint grape tomatoes, quartered
DirectionsSoak chickpeas in cold water for 12 to 24 hours.Drain the 1 cup of chickpeas and transfer to a food processor. Add 1 cup parsley, 1/4 cup chopped onion, 2 garlic cloves, 1 tablespoon oil, 1 tablespoon lemon juice, 1 tablespoon cumin and 1/2 teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1 1/2 inches wide), using a generous 2 tablespoons each.Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.Meanwhile, whisk 5 tablespoons tahini, 5 tablespoons water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and 1/2 teaspoon salt in a large bowl. Transfer 1/4 cup to a small bowl. Add 6 cups romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with 2 cups sliced cucumbers and/or radishes, 1 pint tomatoes, the sliced onion and the falafel. Drizzle with the reserved 1/4 cup dressing.Frequently Asked QuestionsAbsolutely. Keep the falafels separate from the salad ingredients and store both in covered containers in the refrigerator—a day in advance is best. You can make the dressing a week in advance. Before serving the salad, we suggest warming the falafels in the oven and adding them to the rest of the ingredients. But they’re good at room temperature too.An opened jar will last about 6 months in the fridge, and if unopened, it can last 1 to 2 years. You can substitute it for nut butter, and it’s often enjoyed on toast, used as a sandwich spread, added to cookie batter, stirred into soups, added to grain bowls, salad dressings and marinades, and it’s fabulous in dips for raw veggies.Falafel salad is a meal in itself, and with a basket of fresh warmed pita bread, it’s even better. But if you want to add protein, kebabs—lamb, chicken or beef—would work exceptionally well. Some of our favorite recipes includeMojito-Marinated Chicken Kebabs,Tandoori Chicken KebabsandGrilled Beef & Vegetable Kebabs.EatingWell Magazine, January/February 2016
Directions
Soak chickpeas in cold water for 12 to 24 hours.Drain the 1 cup of chickpeas and transfer to a food processor. Add 1 cup parsley, 1/4 cup chopped onion, 2 garlic cloves, 1 tablespoon oil, 1 tablespoon lemon juice, 1 tablespoon cumin and 1/2 teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1 1/2 inches wide), using a generous 2 tablespoons each.Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.Meanwhile, whisk 5 tablespoons tahini, 5 tablespoons water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and 1/2 teaspoon salt in a large bowl. Transfer 1/4 cup to a small bowl. Add 6 cups romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with 2 cups sliced cucumbers and/or radishes, 1 pint tomatoes, the sliced onion and the falafel. Drizzle with the reserved 1/4 cup dressing.Frequently Asked QuestionsAbsolutely. Keep the falafels separate from the salad ingredients and store both in covered containers in the refrigerator—a day in advance is best. You can make the dressing a week in advance. Before serving the salad, we suggest warming the falafels in the oven and adding them to the rest of the ingredients. But they’re good at room temperature too.An opened jar will last about 6 months in the fridge, and if unopened, it can last 1 to 2 years. You can substitute it for nut butter, and it’s often enjoyed on toast, used as a sandwich spread, added to cookie batter, stirred into soups, added to grain bowls, salad dressings and marinades, and it’s fabulous in dips for raw veggies.Falafel salad is a meal in itself, and with a basket of fresh warmed pita bread, it’s even better. But if you want to add protein, kebabs—lamb, chicken or beef—would work exceptionally well. Some of our favorite recipes includeMojito-Marinated Chicken Kebabs,Tandoori Chicken KebabsandGrilled Beef & Vegetable Kebabs.
Soak chickpeas in cold water for 12 to 24 hours.
Drain the 1 cup of chickpeas and transfer to a food processor. Add 1 cup parsley, 1/4 cup chopped onion, 2 garlic cloves, 1 tablespoon oil, 1 tablespoon lemon juice, 1 tablespoon cumin and 1/2 teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1 1/2 inches wide), using a generous 2 tablespoons each.
Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.
Meanwhile, whisk 5 tablespoons tahini, 5 tablespoons water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and 1/2 teaspoon salt in a large bowl. Transfer 1/4 cup to a small bowl. Add 6 cups romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with 2 cups sliced cucumbers and/or radishes, 1 pint tomatoes, the sliced onion and the falafel. Drizzle with the reserved 1/4 cup dressing.
Frequently Asked QuestionsAbsolutely. Keep the falafels separate from the salad ingredients and store both in covered containers in the refrigerator—a day in advance is best. You can make the dressing a week in advance. Before serving the salad, we suggest warming the falafels in the oven and adding them to the rest of the ingredients. But they’re good at room temperature too.An opened jar will last about 6 months in the fridge, and if unopened, it can last 1 to 2 years. You can substitute it for nut butter, and it’s often enjoyed on toast, used as a sandwich spread, added to cookie batter, stirred into soups, added to grain bowls, salad dressings and marinades, and it’s fabulous in dips for raw veggies.Falafel salad is a meal in itself, and with a basket of fresh warmed pita bread, it’s even better. But if you want to add protein, kebabs—lamb, chicken or beef—would work exceptionally well. Some of our favorite recipes includeMojito-Marinated Chicken Kebabs,Tandoori Chicken KebabsandGrilled Beef & Vegetable Kebabs.
Frequently Asked Questions
Absolutely. Keep the falafels separate from the salad ingredients and store both in covered containers in the refrigerator—a day in advance is best. You can make the dressing a week in advance. Before serving the salad, we suggest warming the falafels in the oven and adding them to the rest of the ingredients. But they’re good at room temperature too.
An opened jar will last about 6 months in the fridge, and if unopened, it can last 1 to 2 years. You can substitute it for nut butter, and it’s often enjoyed on toast, used as a sandwich spread, added to cookie batter, stirred into soups, added to grain bowls, salad dressings and marinades, and it’s fabulous in dips for raw veggies.
Falafel salad is a meal in itself, and with a basket of fresh warmed pita bread, it’s even better. But if you want to add protein, kebabs—lamb, chicken or beef—would work exceptionally well. Some of our favorite recipes includeMojito-Marinated Chicken Kebabs,Tandoori Chicken KebabsandGrilled Beef & Vegetable Kebabs.
EatingWell Magazine, January/February 2016
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Nutrition Facts(per serving)499Calories31gFat45gCarbs16gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
