RECIPES

Mediterranean Falafel Bowl with Fresh California Avocado

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Total Time:

45min

Cook Time:

30min

Prep Time:

15min

Nutritional Highlights (per serving)

See Full

310
Calories
10 g
Total Fat
13 g
Dietary Fiber
17 g
Protein
43 g
Total Carbs
 Mediterranean Falafel Bowl with Fresh California Avocado

This Mediterranean-inspired falafel bowl uses Fresh California Avocados and spicy jalapeño to bring these vibrant flavors to life! In place of traditional sesame paste, Fresh California Avocados were swapped to serve as a binder to hold the chickpea batter together, keeping these nut- and seed-free for those with food allergies, while also providing an excellent source of fiber (13 grams or 46% DV) and protein (17 grams or 34% DV). Increase your vegetable intake by serving the falafel patties salad style with chopped butter leaf lettuce, cucumbers and tomatoes, and garnish with a traditional Greek yogurt sauce, or create a handheld sandwich and enjoy in a whole grain pita on the fly!

Ingredients

Serves: 4
cans  low sodium garbanzo beans, (15.5 oz. cans), drained and rinsed
1/2  cup  fresh cilantro leaves
1/2    onion, small, chopped
  cloves garlic
  jalapeño, medium-sized, stemmed and seeded
  ripe, Fresh California Avocado, seeded and peeled
Tbsp.  fresh lemon juice
1/2  tsp.  cumin
1/2  tsp.  kosher salt, divided
3/4  cup  plain Greek yogurt, 2%
  cucumber, large, seeded
cups  butter leaf lettuce, chopped
cup  cherry or grape tomatoes, halved
    Salt and pepper, to taste, optional

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Preheat oven to 400 degrees F. To a food processor fitted with a metal blade, add beans, cilantro, onion, 2 garlic cloves and jalapeño. Pulse for 45 seconds, or until beans are crumbly but not pureed.* Add ¼ avocado, lemon juice, cumin and salt; pulse 1 minute until uniformly combined.
  2. Spray two baking sheets with nonstick cooking spray. Shape falafel into 16 round patties and place evenly on the baking sheets. Bake 15 minutes, until tops turn brown and are crispy, then flip patties and bake an additional 10 minutes.
  3. Mince remaining garlic clove. To a medium bowl mix garlic with yogurt, remaining lemon juice, and salt. Finely dice ¼ of the cucumber and stir into yogurt sauce. Chop remaining cucumber and avocado into ¼-inch cubes to top salad.
  4. Let baked falafel cool 5 minutes. Place lettuce, cucumber and tomatoes in 4 salad bowls. Top each with falafel patties, avocado and yogurt sauce. If desired, sprinkle with salt and pepper to taste.

*When processing beans, use a spatula to scrape down sides of the processor if necessary.

Variation: For a handheld option, serve falafel inside half a whole grain pita and top with lettuce, tomato, and Fresh California Avocado. Serve with sliced cucumber and yogurt sauce.

Serving Suggestion: Garnish with whole grain pita wedges if desired.

Beverage Pairing: Pairs wonderfully with sparkling water and fresh citrus wedges, similar to what is served with many meals in the Mediterranean.

**Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 310
Total Fat 10 g
Trans Fat 0 g
Saturated Fat 1.5 g
Unsaturated Fat 4 g
Polyunsaturated Fat 2 mg
Dietary Fiber 13 g
Protein 17 g
Total Carbs 43 g
Cholesterol 5 mg
Sodium 590 mg
Potassium 885 mg
Total Sugar 11 g

Vitamin A 253 mcg; Vitamin C 24 mg; Calcium 173 mg; Iron 3 mg; Vitamin D 0 mcg; Folate 184 mcg; Omega 3 Fatty Acid 0.19 g.

% Daily Value*: Vitamin A 30%; Vitamin C 25%; Calcium 15%; Iron 15%; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Elizabeth Shaw, MS RDN CLT CPT

Liz is a Registered Dietitian and Certified Personal Trainer in San Diego, California. She owns a nutrition consulting business in which she works with brands to help disseminate key health messaging to practitioners and consumers at large via national speaking, TV segments, and through her strong social media presence. Liz also runs a maternal health private practice in which she specializes in fertility nutrition. She is an author of the Fertility Foods Cookbook published last fall and a blogger at both Shaw’s Simple Swaps and Bumps to Baby. Liz is a freelance writer and serves as a nutrition expert for many national publications, such as Shape, Women’s Health, Men’s Health, Muscle and Performance, Fit Pregnancy, Parents and others. Her current position has led her to what she loves most, educating the public at large about the importance of nutrition and health in daily life while connecting individually with those struggling to build their families. Helping to empower others through nutrition is truly what brings Liz joy!

Liz is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization.

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