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!
Mediterranean Falafel Bowl with Fresh California Avocado
Nutritional Highlights (per serving)
|2||cans||low sodium garbanzo beans, (15.5 oz. cans), drained and rinsed|
|1/2||cup||fresh cilantro leaves|
|1/2||onion, small, chopped|
|1||jalapeño, medium-sized, stemmed and seeded|
|1||ripe, Fresh California Avocado, seeded and peeled|
|2||Tbsp.||fresh lemon juice|
|1/2||tsp.||kosher salt, divided|
|3/4||cup||plain Greek yogurt, 2%|
|1||cucumber, large, seeded|
|8||cups||butter leaf lettuce, chopped|
|1||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
- 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.
- 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.
- 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.
- 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.
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%