A simple (and seriously delicious) falafel-inspired recipe that provides half your daily needs of fiber.

By Jessica Cording, MS, RD, CDN
June 12, 2019
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Jacob Tschetter

It's easy to get hung up on all the things to cut out or cut back on when you're trying to lose weight, but focusing on what to add to your diet can be just as powerful.

Regardless of your weight loss goals, there's one thing you should definitely add to your diet: fiber.

Dietary fiber is essential for digestive health, blood sugar management, heart health, and weight loss (fiber takes up space in the stomach, helping you feel full). Current daily recommendations are 25 to 35 grams, but many people struggle to hit that target. (Related: Study Suggests Carbohydrates That Are High In Fiber Are Key to Healthy Life)

One of the reasons plant-based diets are thought to be so beneficial for overall health is their high fiber content. Fruit, vegetables, nuts, seeds, legumes, and whole grains are all great sources of fiber. (Related: The Plant-Based Diet Benefits Everyone Should Know)

This falafel-inspired recipe is a delicious, simple way to help you meet your fiber needs, and it takes less than 30 minutes to make!

Deconstructed Falafel Bowl

Serves 2

Ingredients

For the crispy chickpeas:

  • 1 15-oz can chickpeas, rinsed and tried
  • 1 tablespoon olive oil
  • 1/4 teaspoon each paprika, cumin, and garlic salt
  • Dash of sea salt

For the cauliflower rice mix:

  • 1 teaspoon olive oil
  • Lemon juice
  • 1 cup finely chopped parsley
  • 2 cups riced cauliflower or broccoli
  • Sea salt and pepper to taste
  • 2 cups baby kale or other greens
  • 1 cup sliced cherry tomatoes
  • Optional garnishes: feta cheese, hummus or tzatziki

Directions

  1. Preheat oven to 400 degrees F.
  2. Rinse and dry chickpeas and toss with olive oil and desired spices (ex. garlic powder, salt, pepper, cumin, paprika).
  3. Spread chickpeas on a baking sheet and roast at 400 for 20 to 25 minutes or until crispy. Shake a few times to prevent sticking and burning. Set aside.
  4. Meanwhile, in a large skillet, heat olive oil for cauliflower rice. Add riced cauliflower and stir until it begins to soften. Add greens and tomatoes. Cook until greens are slightly wilted. Fold in parsley. Take off heat and squeeze in lemon juice. Set aside.
  5. Divide cauliflower rice mixture between two bowls. Top bowls with crispy chickpeas. Garnish with feta, hummus, and/or tzatziki.

Nutrition information for one bowl with 2 tablespoons feta and 2 tablespoons of hummus: 385 calories, 15g fat (3g saturated, 9g monounsaturated, 3g polyunsaturated), 46g total carbohydrate, 14g fiber, 16g protein, 500mg sodium, 142% vitamin C, 50% folate, 152% vitamin A, 27% magnesium, 19% potassium

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