Baked Falafel Bento
I used to think baking falafels was time consuming and a tad-overwhelming. Turns out that I couldn’t have been more wrong. These falafels are simple to make, tossing all the ingredients in your food processor, then rolling into balls and sticking in the oven. The base consists of canned chickpeas and oats. And then I’ve added some herbs and spices to flavour. I think you’re gonna love them!
Servings Prep Time
16-18falafles 20minutes
Cook Time
Servings Prep Time
16-18falafles 20minutes
Cook Time
  • 1/4cup gluten-free large flake oats
  • 1/2cup fresh parsley
  • 6 cloves garlic
  • 1 small onion
  • 1large can (400g) chickpeas(strained and rinsed)
  • 2tbsp nutritional yeast
  • 2tbsp tahini
  • 1/2 lemon, juiced
  • 1tbsp extra virgin olive oil
  • 1/2tsp ground cumin
  • 1/2tsp ground coriander
  • 1/4tsp ground cardamom
  • 1/2tsp sea salt
  • 1/4tsp pepper
  • pinch cayenne pepper, or to taste
  • 2tbsp extra virgin olive oil(for painting)
For the Citrus Tahini Dressing
  • 4tbsp tahini
  • 2 lemons, juiced
  • pinch salt
  • filtered water, to thin(I used 2-3 tbsp)
For the Bento Boxes (serves 4)
  • 1cup uncooked quinoa
  • 3 cups filtered water
  • 125g mixed greens, of choice(approx. 2 large handfuls)
  • 2 carrots, grated
  • 200g purple cabbage, thinly sliced(approx. 2 large handfuls)
  • 1 avocado, thinly sliced
  1. In your food processor add oats, pulse into a flour-like substance. Remove from food processor and place to the side.
  2. Next add parsley, garlic and onion to food processor. Pulse until finely chopped. Then add oat flour, chickpeas, nutritional yeast, tahini, lemon juice, olive oil, cumin, coriander, cardamom, sea salt, pepper and a pinch cayenne pepper. Pulse until it becomes a crumbly dough-like texture. (You might have to pulse ingredients first to combine, then remove 1/2 the blend and pulse in smaller batches. I did it in 2 batches and it was much easier for my food processor).
  3. Transfer falafel dough to mixing bowl. Preheat oven to 375F/190C. Line a baking tray with parchment paper and scoop rounded tablespoon amounts of dough onto parchment paper, and gently form balls. (I used an ice cream scoop to do this.)
  4. Paint falafels with a bit of olive oil and place in the oven to bake for 15-20 minutes, or until golden in colour.
  5. To make the Citrus Tahini Sauce: in a bowl add tahini, lemon juice and salt. Mix to combine. Add splashes of water to thin until you’ve reached desired consistency. (I used 2-3 tbsp). Drizzle falafels with tahini sauce for eating.
  6. To make the falafel bentos: In a saucepan add quinoa and water. Bring to a boil, then reduce heat to simmer and cook quinoa for 15 minutes. Create your bento boxes by adding cooked quinoa, mixed greens, shaved carrot, cabbage and avocado as desired. Add 3-4 baked falafels and drizzle with tahini dressing to taste.
Recipe Notes

Enjoy these baked falafels in my falafel bento, or wrapped in whole-grain tortillas. Falafels will keep in fridge for up to one week, but best when fresh. 

Citrus Tahini Dressing will last in the fridge for up to one week.