— lab@56

No.25: Baked Cauliflower & Broccoli Falafel

Baked Cauliflower & Broccoli Falafel

Photo shown with a spoonful of lemon-yogurt sauce.

I’ll be honest. I’m not up for writing today. A bit stressed out. But out of all the things, one of the hardest things I’ve gone through is I crave for some food and can’t share how great it is with Mad Scientist because he has different food allergies than I do. Taking a photo of a dish and trying to explain the taste is one thing. It’s a good conversation topic. Experiencing “it” is completely another story. So do I think this is a problem or struggle? No, the world won’t fall apart because of that. I like the challenges, the processes, and the opportunities. I just need a bit of time and creativity so that we can both enjoy. Sharing is caring, they say.

Baked Cauliflower & Broccoli Falafel

I took up a new challenge of making falafels past couple of weeks. Mad Scientist’s no-no food. The base is the cauliflower & broccoli rice¬†(my previous post). I added some beans, gluten free flours and spices, shaped like meatballs, and baked for a half an hour. Cute yellow veggie balls, right?

Based on my experiment, these ingredient combinations were the meatiest. (is that even a word?) They had the texture, slightly crunchy outer layer, and soft inside. I was worried that they will turn into rocks once chilled but they held the softness and we were able to enjoy them cold as well. Great for a Meatless Monday. Or appetizers, or snacks, or lunch, or just because.

You can even shape the mix like hamburger patties and bake them – try it just like that as a veggie burger.

Thanks to my moms – my own mother who taught me how to cook and continues to let me be (miss you!), and my mother-in-law who is always willing to try my food and supportive of my projects (and bakes best cookies ever). Happy Mother’s Day to both. xoxo

Baked Cauliflower & Broccoli Falafel

Baked cauliflower & broccoli falafels with a touch of turmeric. Gluten free, dairy free, and high in fiber. Vegan.

    For cauliflower & broccoli rice
  • Follow the instruction on cauliflower rice post I did in the past.
  • You will need 2 cups of cauliflower & broccoli rice for this recipe.
  • For falafel
  • 2 cups cauliflower & broccoli rice from above
  • 1 can (15.5oz) garbanzo beans (chick peas), drained and washed - if using dried beans, see side note below
  • 1 tablespoon fresh lemon juice
  • 1/2 medium size onion
  • 1/4 cup gluten free oat flour
  • 1/3 cup garbanzo bean flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon ground corriander seeds
  • 1/4 teaspoon celery salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon turmeric
  • Salt & white pepper to taste
For cauliflower & broccoli rice

Measure 2 cups of cauliflower & broccoli rice in a large bowl and set aside.

For falafel

Preheat the oven to 400F. Line the half sheet pan (baking pan) with a parchment and set aside.

In a food processor bowl with a chopping blade, put garbanzo beans & lemon juice; process on high until they are pasty but able to see some chunks. Transfer a bean paste to a bowl of cauliflower rice.

Using the same food processor bowl, place an onion and process on low until they are diced. Add diced onions to the bowl above. Mix cauliflower "rice," bean paste, and onions by hand until they are well combined. Add flours, baking powder, and spices listed (from corriander to white pepper), and mix well again.

With a gravy spoon (or ice cream scoop), scoop the mix out of the ball and shape it like a meatball. It should be about 1 1/2" ball. Place it on the prepared pan. Repeat this step until the mixture is gone.

Bake falafels in the preheated oven for about 30 minutes until golden. Slightly cool at a room temperature before serving.

Side Notes:

Adapted from The Non Dairy Queen

This recipe makes about 18 falafel balls.

You can use the dried garbanzo beans. Once they are soaked overnight, you'll need about 1 1/2 cup with this recipe.

Alternatively, you can shape like hamburger patties and eat as a veggie burger. You may have to increase the cooking time depending on the thickness and diameter. Bake accordingly.

We had them hot, warm, and cold. We did not find any taste difference.

For lemon yogurt sauce, I used Chobani Plain Greek Yogurt , some fresh lemon juice, some dill, garlic powder, cilantro, parsley, sea salt, and white pepper. Whisk until combined. Taste and adjust according to your liking.


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