Meat-free Monday has never looked better with these Quinoa and Pecan Falafels with Minted Coconut Yoghurt. We are super grateful Sharon from The Fodmap Friendly Vegan has exclusively shared this recipe with us. It is one of the 65 available in The FODMAP Friendly Vegan eBook. Falafels are a great way to use any leftover beans and grains to create a delicious, high protein snack or meal. They are so versatile and can be enjoyed by themselves as snacks, or served with this delicious minted coconut yoghurt dressing and a simple garden salad or veggies to create a filling main meal.
- Gluten free
- Dairy free
- FODMAP friendly
For the Falafels:
300g of well cooked & cooled chickpeas (or 1 can, thoroughly rinsed and drained) – note: fresh is always best, despite canned being considered more “FODMAP friendly” – remember to soak your chickpeas at least overnight & discard the soaking water, then rinse before cooking
1 cup of cooked & cooled quinoa (boil 1/3 cup of dry quinoa in 2/3 cup filtered water for 20 minutes or until the quinoa has absorbed all the liquid – make sure to fluff it frequently with a fork to prevent the quinoa sticking and burning at the base of the pot)
1/4 cup of natural pecans (you could opt for hemp hearts to make them lunchbox friendly)
1/2 cup green leek tips, finely diced
1/4 cup organic fresh flat-leaf parsley, finely chopped
1 tbsp ground cumin
1 tbsp ground coriander
1/4 tsp cayenne pepper or black pepper (omit if spicy foods trigger any IBS symptoms)
2 tbsp freshly squeezed lemon juice
organic virgin coconut oil for greasing
For the Minted Coconut Yoghurt Dressing:
6 tbsp natural plain coconut yoghurt (see recipe in the book for homemade)
4 tbsp freshly chopped mint
4 tbsp freshly squeezed lemon juice
Himalayan salt and black pepper to taste
- To create the falafels, preheat an oven to 175°C.
- Combine all falafel ingredients (except the quinoa) in a food processor and process until a chunky, dough consistency is reached.
- Add the quinoa and process further until all ingredients are well combined into a thick dough consistency.
- Split the dough into 16 even balls.
- Place the balls, evenly spread, on a baking tray which has been lightly pre-greased with coconut oil.
- Bake in the oven for 45 minutes, turning the balls after the 20 minute mark to ensure they brown and cook evenly.
- While the falafels are baking, create the dressing by simply blending all dressing ingredients (yoghurt, mint, lemon juice and seasonings) in a high speed blender until well combined – note: you may add more lemon juice if you desire a more liquid consistency but I enjoy the dressing relatively thick and creamy.
- Transfer the dressing to an airtight container and place in the fridge to cool (this versatile dressing also goes well with baked potatoes, salads ... just about anything).
- Once the falafels have cooked, allow them to cool and serve with a side of vegetables or salad, and a generous dollop of the minted coconut yoghurt dressing.
Original recipe and images created by Sharon from The FODMAP Friendly Vegan.