Black Bean Falafel Bowls with Vegan Tzatziki Sauce

Anastasia

5 years ago

Looking for simple but delicious vegan lunch? Check out my new recipe of black bean falafel with vegan Tzatziki sauce!

I’ve made this Tzadziki with my homemade low-fat Greek-style soy yogurt using homemade soy milk. Try to make your own or just pick your favorite yogurt in a store. Just make sure it’s unsweetened. It doesn’t have to be Greek-style, check the notes how to thicken regular yogurt.

First of all cook the beans if using dried.

While beans are cooking make vegan Tzatziki. Place grated cucumber onto two layers of cheesecloth or in a nut milk bag and lightly squeeze the juice out. You can drink the juice if you like or you can make this delicious Sparkling Mint Cucumber Lemonade.

Combine cucumber pulp with vegan yogurt, pressed garlic, chopped dill, olive oil, lemon juice and salt. Mix well and taste. Add more salt if needed.

Put your vegan Tzatziki in a fridge for an hour to chill.

Taste the beans for doneness. They shouldn’t be mushy, it’s better if they are slightly undercooked.

Blitz all falafel ingredients except the beans in a food processor into a paste. Then add beans and pulse into crumbs. Again you don’t want them to get mushy.

If the mixture seems a bit wet add 1-2 tablespoons of chickpea flour. This will help binding the falafels.

Form small balls and slightly flatten them. The recipe makes about a dozen falafels.

Heat enough oil in a large heavy bottom skillet over medium to high heat. Cook falafels for few minutes on each side until browned.

To assemble the bowls place handful of arugula in a middle of each bowl. Slice tomatoes and place them on one side and falafels on the other side of the bowl. Finally spoon generous amount of vegan Tzatziki in a middle and serve.

Note: to make 1 cup of Greek-style vegan yogurt place the sieve over large bowl and line it with kitchen towel or few layers of cheesecloth. Pour 3 cups of regular yogurt, cover and place in a fridge for 4-6 hours or overnight.

Black Bean Falafel Bowls with Vegan Tzatziki Sauce

Easy yet delicious lunch bowl – black bean falafel with vegan tzatziki sauce.

Author: Anastasia
Prep Time: 1 hour 10 min
Cook Time: 35 min
Total Time: 1 hour 45 minutes
Yield: 3
Category: Main course
Cuisine: Mediterranean, Greek

Ingredients

For Tzatziki sauce:

200g cucumbers (4-5 small), grated
1 C vegan unsweetened Greek-style yogurt*
1 garlic clove, pressed
small bunch of dill, chopped
1 tbsp extra virgin olive oil
1 tbsp lemon juice
1/4 tsp salt or more to taste

For falafels:

1 C dried black beans
1 small onion
small bunch of cilantro
small bunch of parsley
2 garlic cloves
1 tsp lemon juice
2 tsp cumin seeds
1 tsp ground coriander
1/4 tsp cayenne pepper
1/2 tsp salt
1/2 tsp baking powder
1-2 tbsp chickpea flour (optional)
oil for cooking

To assemble the bowls:

bunch of arugula
2 small yellow tomatoes
2 small red tomatoes

Instructions

Cook the beans if using dried.
While beans are cooking make vegan Tzatziki. Place grated cucumber onto two layers of cheesecloth or in a nut milk bag and lightly squeeze the juice out.
Combine cucumber pulp with vegan yogurt, pressed garlic, chopped dill, olive oil, lemon juice and salt. Mix well and taste. Add more salt if needed.
Put your vegan Tzatziki in a fridge for an hour to chill.
Taste the beans for doneness. They shouldn’t be mushy, it’s better if they are slightly undercooked.
Blitz all falafel ingredients except the beans in a food processor into a paste. Then add beans and pulse into crumbs. Again you don’t want them to get mushy.
If the mixture seems a bit wet add 1-2 tablespoons of chickpea flour. This will help binding the falafels.
Form small balls and slightly flatten them. The recipe makes about a dozen falafels.
Heat enough oil in a large heavy bottom skillet over medium to high heat. Cook falafels for few minutes on each side until browned.
To assemble the bowls place handful of arugula in a middle of each bowl. Slice tomatoes and place them on one side and falafels on the other side of the bowl. Finally spoon generous amount of vegan Tzatziki in a middle and serve.

Notes

To make 1 cup of Greek-style vegan yogurt place the sieve over large bowl and line it with kitchen towel or few layers of cheesecloth. Pour 3 cups of regular yogurt, cover and place in a fridge for 4-6 hours or overnight.

Nutrition facts include whole recipe of vegan Tzatziki, but you might have leftovers.