Baked Falafel Bowl
Crispy baked zucchini falafel with Mediterranean spices over white rice, drizzled with creamy tahini. All the flavor without the high-FODMAP chickpeas.
Baked Falafel Bowl
Crispy baked zucchini falafel with Mediterranean spices over white rice, drizzled with creamy tahini. All the flavor without the high-FODMAP chickpeas.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
375°F (190°C)Equipment: baking sheet, parchment paperGrate the zucchini using the large holes of a box grater. Transfer to a clean kitchen towel and squeeze firmly to remove as much moisture as possible. The zucchini should be quite dry - this is critical for crispy falafel.
Equipment: box grater, clean kitchen towelCombine the squeezed zucchini, ground sunflower seeds, oat flour, parsley, cilantro, cumin, coriander, salt, and garlic-infused oil in a large bowl.
Equipment: large bowlMix thoroughly until everything is evenly distributed. Let the mixture rest for 5 minutes to allow the oat flour to absorb any remaining moisture.
Form the mixture into 12 small patties, about 2 inches wide and 1/2 inch thick. Press firmly so they hold together.
Tip: Press firmly - loose patties will fall apartPlace the patties on the prepared baking sheet, spacing them about 1 inch apart. Bake for 12-15 minutes until the bottoms are golden.
375°F (190°C)Flip the patties gently and bake for another 10-12 minutes, until golden brown and crispy on the outside.
While the falafel bakes, whisk together the tahini, lemon juice, water, and salt in a small bowl until smooth and pourable. Add more water 1 teaspoon at a time if needed to reach drizzling consistency.
Equipment: small bowl, whiskDivide the cooked white rice among 4 bowls. Top each bowl with 3 warm falafel patties.
Equipment: serving bowlsAdd diced cucumber and halved cherry tomatoes to each bowl (if using).
Drizzle the tahini sauce generously over the top and garnish with fresh mint leaves. Serve immediately.
Notes
Storage
Refrigerate cooked falafel in an airtight container for up to 3 days. Store the tahini sauce separately. Reheat falafel in a 350°F (175°C) oven for 8-10 minutes to restore crispness, or enjoy cold in the bowl.
Critical moisture removal
Squeeze the zucchini very well. Excess water will cause the patties to fall apart during baking. When you think you've squeezed enough, squeeze once more.
Sunflower seed substitution
Use 1/2 cup (50g) almond flour instead of ground sunflower seeds for a milder, nut-based option. Still provides healthy fats and helps bind the patties.
Tahini consistency
The sauce should be thin enough to drizzle. If too thick, add water 1 teaspoon at a time. If you're sensitive to lemon, reduce to 1 tablespoon or omit.
SCD substitution
White rice is not permitted on SCD. Replace with well-cooked butternut squash cubes or cauliflower rice for an SCD-compliant version.
Make-ahead
Form the falafel patties up to 24 hours in advance and refrigerate covered. Bake straight from the fridge, adding 2-3 minutes to the cooking time.
Freezing
Freeze baked falafel in a single layer, then transfer to a freezer bag for up to 2 months. Reheat from frozen at 375°F for 15-18 minutes.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
