Recipes

Red Lentil & Walnut Falafel Dip

DESCRIPTION

One of the most famous Turkish dishes of all time, falafel is present at almost any get-together as an appetizer; this nutritious version features walnuts, a tasty way to increase plant protein.

Total Time

1 Hr, 30 Mins

Serves

Serving Size

1 portion (90 g)

Dietary Fit

Vegetarian

Prep Time	N/A
Cook Time	N/A
Total Time	1 Hr, 30 Mins

Calories	230 cal
Total Fat	12 g
Saturated Fat	2 g
Cholesterol	5 mg
Sodium	610 mg
Carbohydrates	25 g
Dietary Fibre	5 g
Total Sugars	2 g
Protein	10 g
Calcium	75 mg
Iron	3.5 mg
Potassium	350 mg

INGREDIENTS

Tzatziki:

1/2 cup thick yoghurt
1/4 cup grated or finely chopped cucumber
1/4 cup each chopped fresh mint and dill
1 tablespoon fresh lemon juice
2 teaspoons minced garlic

Falafel Base:

1/2 cup split red lentils
1 cup water
1/2 cup fine bulgur wheat, #1 fineness
1 1/2 tablespoons finely minced garlic
1 1/2 tablespoons fresh lemon juice
1 tablespoon tomato paste
1 tablespoon extra virgin olive oil
2 teaspoons Harissa paste, mild or hot as preferred
2 teaspoons ground cumin
2 teaspoons ground coriander
1 1/2 teaspoons kosher salt
1/2 cup coarsely chopped California walnuts
1/4 cup each chopped fresh parsley, cilantro and green onions
Endive leaves for dipping (optional)

PREPARATION

Tzatziki: Mix yoghurt with cucumber, mint, dill, lemon juice and garlic until well combined. Refrigerate the tzatziki for at least 30 minutes to develop flavour before serving.
Falafel Base: Set a medium saucepan over medium heat. Add the red lentils and water. Bring to a boil; cover and cook for 10 minutes or until the red lentils are very soft and mushy and all the water has been absorbed (a thick oatmeal consistency).
Transfer lentils to a large bowl and mix in the bulgur wheat. Cover and let cool for 1 hour or until at room temperature.
Mix in garlic, lemon juice, tomato paste, olive oil, Harissa paste, cumin, coriander and salt until well combined. Fold in walnuts, parsley, cilantro and green onions. Serve falafel mixture as a dip surrounded by endive leaves (if using). Alternatively, form mixture into balls and serve with endive (if using) and tzatziki

Tips:

Falafel balls or patties can also be lightly fried or baked to use a plant-based alternative for meatball or burgers.

Falafel and tzatziki can be stored in airtight containers in the refrigerator for up to 7 days or frozen for up to 2 months.

Allergen Information: Walnuts, Gluten, Dairy