Quinoa and Black Bean Falafel

Name: Quinoa and Black Bean Falafel
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup cooked quinoa; 1 can (15 oz) black beans, drained and rinsed; 1/2 cup rolled oats; 1/4 cup chopped fresh parsley; 1/4 cup chopped fresh cilantro; 3 cloves garlic, minced; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp smoked paprika; 1/4 tsp cayenne pepper; 1/2 tsp salt; 1/4 tsp black pepper; 2 tbsp lemon juice; 1 tbsp olive oil

🕒 Prep: 15 min

🔥 Cook: 30 min

🍽 Serves: 4

★★★★★

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Quinoa and Black Bean Falafel is a delightful twist on the traditional Middle Eastern staple. It's packed with plant-based protein and full of flavor, making it perfect for a hearty meal or snack. Whether you're a falafel enthusiast or a first-timer, this recipe is sure to impress.

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Ingredients for Quinoa and Black Bean Falafel

The star of our falafel is quinoa, which adds a nutty flavor and a boost of protein. Black beans provide a creamy texture and further protein, complementing the quinoa perfectly. Rolled oats act as a binder, ensuring the falafel holds together without crumbling. Fresh herbs like parsley and cilantro bring a burst of freshness. Garlic adds aromatic depth, while a mix of cumin, coriander, smoked paprika, and cayenne pepper infuse the falafel with a warm, earthy spice. Finally, lemon juice and olive oil provide a zesty, rich finish.

Tips & Tricks

If the mixture feels too wet, add a bit more oats until it holds together better.
Use a cookie scoop for even-sized falafel balls, ensuring they cook uniformly.
Let the falafel cool slightly before serving to firm up and enhance the flavors.

Serving Suggestions

Serve these falafels warm with a side of creamy tahini sauce or your favorite dip. They also pair wonderfully with a fresh salad or tucked into pita bread with crisp veggies and a dollop of hummus. For a Mediterranean-inspired plate, add some olives and marinated artichokes.

Frequently Asked Questions

Can I make these falafels ahead of time?: Yes, you can prepare the mixture a day in advance. Store it in the fridge and bake when ready.
Are these falafels freezer-friendly?: Absolutely! Once baked, let them cool completely, then freeze in a single layer. Reheat in the oven until warmed through.
Can I use canned quinoa?: While fresh-cooked quinoa is preferred, canned can work in a pinch. Just be sure to drain and rinse it well.

Quinoa and Black Bean Falafel Recipe Walkthrough

First, preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper to prevent sticking. Next, in a food processor, combine your black beans, cooked quinoa, rolled oats, parsley, cilantro, garlic, cumin, coriander, smoked paprika, cayenne pepper, salt, and black pepper. Pulse until everything is well mixed but still retains some texture. You want it to be combined, not a puree.

Once the dry ingredients are mixed, add in the lemon juice and olive oil. Pulse again a few times to make sure the liquids are evenly distributed throughout the mixture. Now, it's time to get your hands dirty: shape the mixture into small balls, about two tablespoons each. Place each ball on your prepared baking sheet, leaving a bit of space between them.

Bake the falafel in your preheated oven for 25-30 minutes. Don't forget to flip them halfway through the baking time so they get evenly crispy and golden on all sides. When done, they should be slightly crispy on the outside and warm and soft on the inside.

Why You'll Love This Recipe

High in protein and fiber, keeping you satisfied longer.
Gluten-free and vegan-friendly, catering to diverse dietary needs.
Simple ingredients with a big flavor, perfect for weeknight meals.
Easy to prepare and bake, leaving less mess in the kitchen.

Ingredients

1 cup cooked quinoa

1 can (15 oz) black beans, drained and rinsed

1/2 cup rolled oats

1/4 cup chopped fresh parsley

1/4 cup chopped fresh cilantro

3 cloves garlic, minced

1 tsp ground cumin

1 tsp ground coriander

1/2 tsp smoked paprika

1/4 tsp cayenne pepper

1/2 tsp salt

1/4 tsp black pepper

2 tbsp lemon juice

1 tbsp olive oil

Step-by-step Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. In a food processor, combine the black beans, cooked quinoa, rolled oats, parsley, cilantro, garlic, cumin, coriander, smoked paprika, cayenne pepper, salt, and black pepper.

3. Pulse until the mixture is well combined but still has some texture.

4. Add the lemon juice and olive oil, and pulse a few more times to integrate the liquids.

5. Shape the mixture into small balls (about 2 tablespoons each) and place them on the prepared baking sheet.

6. Bake in the preheated oven for 25-30 minutes, flipping halfway through, until golden and slightly crispy on the outside.

7. Serve warm with a side of tahini sauce or your favorite dip.

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