My regular readers will certainly know I adore small bites. Falafel is one of my favorites, and this version made with toasted chickpea flour, quinoa and mung beans is packed full of protein. They also happen to be baked instead of fried to cut down on oil. Crispy on the outside, yet moist inside, these nutty little bites served up with a creamy, sweet and tangy roasted red pepper sauce made with tahini, cashews and a bit of heat from jalapeño and spice, turns dinner into a real treat.
|Quinoa Chickpea Flour Falafel with Mung Beans and Roasted Red Pepper Sauce
|Recipe by Lisa Turner
Adapted from Food52
Cuisine: Middle Eastern
Published on April 6, 2016
Baked quinoa and mung bean falafels served with a creamy, sweet and tangy roasted red pepper and jalapeño sauce
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- 1/2 cup dried quinoa (1 1/2 cups cooked)
- 1/2 cup dried whole mung beans (1 1/2 cups cooked)
- 1 tablespoon ground flaxseeds, soaked in 3 tablespoons water for 30 minutes
- 1/4 cup chickpea flour (besan)
- 1/2 cup fresh parsley, chopped
- 2 shallots, minced
- 2 cloves garlic, minced or crushed
- 1 tablespoon fresh lemon juice
- 2 teaspoons ground cumin
- 1 teaspoon ground nutmeg
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1 1/2 teaspoons sea salt, or to taste
- 1 tablespoon nigella (black onion or kalonji) seeds
- olive oil for brushing
Red pepper sauce:
- 1/4 cup raw cashews
- 2 red bell peppers
- 1 jalapeño
- 1/4 cup olive oil
- 1 clove garlic, chopped
- 1 tomato, seeded and chopped
- 1 tablespoon tahini
- 2 teaspoons apple cider vinegar
- 1 teaspoon paprika
- 1/2 teaspoon sea salt
- 1/4 teaspoon cayenne
Rinse the quinoa and mung beans separately. Cover the quinoa with 1 cup of water and soak for 8 hours or overnight. Cover the mung beans with several inches of water and soak for 8 hours or overnight.
Drain and rinse the mung beans, then transfer to a medium saucepan and cover with fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 30 to 40 minutes or until tender. Drain and set aside.
Bring the quinoa to a boil, reduce heat to low, cover, and simmer for 15 minutes or until the water has been absorbed. Remove from heat and set aside to cool.
Meanwhile, soak the cashews for the sauce in hot water for 30 minutes. Drain and set aside.
Soak the ground flaxseeds in 3 tablespoons of water for 30 minutes until thick.
Toast the chickpea flour in a dry unoiled large skillet over medium-low heat, stirring frequently, for 8 to 10 minutes or until lightly browned and fragrant. Use up to 1 cup of chickpea flour for toasting and refrigerate what is not needed for the recipe in a sealed container for up to 2 or 3 months.
Fluff the quinoa with a fork and transfer to a food processor. Add the mung beans, soaked flaxseeds, 1/4 cup of toasted chickpea flour, parsley, shallots, garlic, lemon juice, spices and salt. Process until combined and turn out into a bowl. Stir in the nigella seeds and refrigerate for 1 hour. Rinse the food processor.
Prepare the sauce while the mixture is chilling. Line a baking sheet with parchment paper and turn up an oven to a broil. Place the red peppers and jalapeño on the baking sheet and pop into the oven. Turn every minute or so for 20 minutes or until the skins are blackened in spots. Remove the peppers to a bowl and cover with plastic wrap for about 15 minutes. When cool, peel the skins off with your fingers.
Next cut the peppers and remove the seeds. Now the peppers and jalapeño go into the food processor. Add the cashews, oil, garlic, tomato, tahini, vinegar, paprika, salt and cayenne. Process until smooth.
Line a baking sheet with parchment paper and preheat an oven to 350°. Shape the mixture into small balls or patties, and brush with oil. Bake for 20 to 30 minutes until golden brown, turning them halfway through the baking time.
These can be served in multiple ways — on toast, pita breads, with salad greens and even as sliders. I served them up just as is with the sauce and they were filling enough just like that.
Makes 10 2-inch falafels
I’m sharing this with Jacqueline’s weekly Meat Free Mondays event. This is also my contribution to My Legume Love Affair, a monthly event celebrating the goodness of legumes, started by Susan of The Well Seasoned Cook, now administered by me, and kindly hosted this month by Jayasri of My Veg Fare.
Other falafel recipes to enjoy:
Baked Falafel with Lemon Tahini Sauce
Lentil-Quinoa Falafel with Coconut-Fenugreek Sauce
Baked Quinoa Falafel Bites
Green Pea Falafel