Baked cashew cauliflower falafel are crunchy on the outside and pillow soft on the inside. This healthy bakedfalafel recipe is perfect for a falafel pita or wrap.
This is not a traditional falafel recipe by any means. Though it is inspired by the best falafel I have ever tasted. Made by an Egyptian restaurant in Dubai, discovered when I went on a Dubai food tour. They were seriously delicious. An exquisite crunch followed by a soft and flavourful centre.
Instead I have devised an alternative recipe for falafel that does not use chickpeas. The main ingredients are cauliflower, cashews and almonds.
Even though this recipe is for baked falafel, I've included air fryer falafel and pan fried falafel instructions too.
Sara xxx
Belly Rumbles created this recipe in partnership with Affordable Wholefoods. As always Sara's opinions and views remain her own.
What's in this post
Affordable Wholefoods
The other inspiration for these cashew cauliflower falafel was Affordable Wholefoods.
I tend to purchase quite a lot of my household staples on line. I head to the farmers’ markets for my fresh produce, supporting local farmers and small business owners.
One of the great things about Belly Rumbles is I get approached by businesses I have never heard of before. Affordable Wholefoods is one. A friendly family business in Lismore, NSW, run by Mark and Denise.
They believe in running their business in a fair and ethical way. Respecting the environment, land, farmers, the produce. This also extends to their staff, customers, friends and family. These guys are a pretty chill and happy mob to shop with. Plus, they strive to provide their customers with the best quality wholefoods at affordable prices.
Ordering is painless on their website. And the range of products offered is rather extensive, I was quite impressed. Loved the packaging when it arrived, a bit more personal than a generic cardboard box.
Your products will arrive with tips on storage. It is also good to note that the zip lock bags they come in are reusable, simply wash them out with soapy water and let them dry.
Ingredients
Fresh Ingredients
Cauliflower, Parsley, Shallots (scallions) and Garlic.
Pantry Staple Items
Cashews, Ground Cumin, Ground Coriander, Salt, Baking Powder, Spelt Flour, and Almond Meal.
Baked Falafel
- Pre heat oven 180°C (350°F). Line a baking tray with baking paper.
- Place cauliflower, cashews, parsley, green onion, garlic, cumin, coriander and salt in a food processor. You can also use a stick blender or bullet style blender.
- Process on high speed until all ingredients are smooth. You may need to scrape down the sides of the bowl to ensure all ingredients are processed.
- Scrape ingredients into a medium size bowl.
- Mix through spelt flour and almond meal until well combined.
- Using wet hands roll tablespoons of the falafel mixture into balls and place on the lined baking tray. Leave 2cm (1 inch) in between the balls.
- Place in the oven and bake for 30 minutes, or until browned and cooked through.
Baked Falafel Tip: By leaving space around and between the falafel on the baking tray this allows for even baking and browning. Don’t be tempted to over crowd the tray. Bake your balls in a couple of batches.
Air Fryer Falafel
The preparation method for air fryer falafel is exactly the same as the baked falafel.
- Add an extra ¼ cup of almond meal to the mixture. This helps with stability of the balls in the air fryer.
- Shape the falafel into balls and let them rest in the fridge for 30 minutes.
- When ready to cook lightly spray them with spray olive oil (or your favourite cooking spray).
- Before placing them into your air fryer basket, lightly spray the air fryer basket with spray olive oil to help prevent sticking.
- Cook for 15 minutes on 190°C (375°F) until browned, crunchy, and cooked through.
Air Fryer Falafel Tip: Just like the baked falafel by leaving space around and between the falafel on the baking tray this allows for even baking and browning. Don’t be tempted to over crowd the tray. Bake your balls in a couple of batches.
Fried Falafel
The preparation for fried falafel is the same as the baked falafel.
- Add an extra ¼ cup of almond meal to the mixture to make the mixture firmer for frying.
- Shape the falafel into balls and let them rest in the fridge for 1 hour.
- Fill a frying pan or wok with your favourite frying oil, about 5cm deep (2 inches). An oil that has a high smoke temperature like rice bran oil or peanut oil.
- Heat oil to 180°C (360°F). To check temperature without a thermometer place a little bit of the falafel mixture in the oil. I should start to gently fry.
- Gently put a few balls in the oil and fry until crunchy and cooked through.
- Remove cooked fried falafel from the oil. Shake off excess oil and place on a wire cake rack while you cook the remaining balls.
Fried Falafel Tip: Again don't crowd the pan with too many falafel at once, cook in batches. Don't line the cake rack with paper towel, as this will make them soggy. Instead roll the falafel in paper towel once cooked from the pan to remove excess oil, then place directly on the rack.
Top Tips for Cauliflower Falafel
- Baking Powder: Believe it or not, the special ingredient for the falafel is the baking powder! Do not omit it. The baking powder is the key ingredient to keeping the cashew cauliflower falafel moist and soft, but crunchy on the outside.
- Wet your hands: The mixture is sticky. Make sure you use wet hands when rolling your falafel balls for baking. I roll the balls near my sink, leaving the water running at a trickle to re-wet my hands every few rolls. If you don’t wet your hands the mixture will stick to you like chewing gum to a shoe!
- Serving Suggestions: A side of tzatziki for dipping adds a lovely fresh zing. Make a falafel platter with dips, spelt pita pockets and quinoa tabouli salad and let everyone help themselves.
- Freeze Them: Cauliflower falafel can be frozen in a zip lock bag (oh hello Affordable Wholefoods reusable bags!). Simply defrost and warm in the oven when needed.
- Leftovers: They will store in an airtight container for a few days. Leftovers make a perfect school or work lunch with the quinoa tabouli and spelt pita pockets. Pack all the items separately and let the lucky recipients assemble their own pockets at lunch time to save the pita from going soggy.
Printable Recipe
Baked Cashew Cauliflower Falafels
Special Equipment
- food processor, or stick blender/bullet blender
Ingredients
- 300 grams cauliflower (cooked until just tender)
- 150 grams (1 cup ) cashews
- ½ bunch (1 cup) parsley chopped
- 2 green onions scallions, sliced
- 1 clove garlic chopped
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons ground coriander
- 1 teaspoon sea salt
- ½ teaspoon baking powder
- 55 grams (½ cup) spelt flour
- 120 grams (1 cup) almond meal
- Spelt Pita Pockets
- Quinoa Tabouli
Cucumber & Yoghurt Sauce
- 2 Lebanese cucumbers deseeded and finely diced
- ¼ cup (handful) fresh mint
- 200 ml (¾ heaped cup) yoghurt
Instructions
- Pre heat oven 180°C (350°F). Line a baking tray with baking paper.
- Place cauliflower, cashews, parsley, green onion, garlic, cumin, coriander and salt in a food processor. You can also use a stick blender or bullet style blender.
- Process on high speed until all ingredients are smooth. You may need to scrape down the sides of the bowl to ensure all ingredients are processed.
- Scrape ingredients into a medium size bowl.
- Mix through spelt flour and almond meal until well combined.
- Using wet hands roll tablespoons of the falafel mixture into balls and place on the lined baking tray. Leave 2cm (1 inch) between the balls.
- Place in the oven and bake for 30 minutes, or until browned and cooked through.
- Serve falafel with spelt pita pockets, quinoa tabouli, cucumber & yoghurt sauce, and wedges of lemon.
Cucumber & Yoghurt Sauce
- Mix all ingredients in a bowl and chill in the fridge until use.
Notes
- Add an extra ¼ cup of almond meal to the mixture. This helps with stability of the balls in the air fryer.
- Shape the falafel into balls and let them rest in the fridge for 30 minutes.
- When ready to cook lightly spray them with spray olive oil (or your favourite cooking spray).
- Before placing them into your air fryer basket, lightly spray the air fryer basket with spray olive oil to help prevent sticking.
- Cook for 15 minutes on 190°C (375°F) until browned, crunchy, and cooked through.
- Add an extra ¼ cup of almond meal to the mixture to make the mixture firmer for frying.
- Shape the falafel into balls and let them rest in the fridge for 1 hour.
- Fill a frying pan or wok with your favourite frying oil, about 5cm deep (2 inches). An oil that has a high smoke temperature like rice bran oil or peanut oil.
- Heat oil to 180°C (360°F). To check temperature without a thermometer place a little bit of the falafel mixture in the oil. I should start to gently fry.
- Gently put a few balls in the oil and fry until crunchy and cooked through.
- Remove cooked fried falafel from the oil. Shake off excess oil and place on a wire cake rack while you cook the remaining balls.
- 1 teaspoon equals 5ml
- 1 tablespoon equals 20 ml (Nth America, NZ & UK use 15ml tablespoons)
- 1 cup equals 250ml (Nth America use 237ml)
- 4 teaspoons equal 1 tablespoon
- I use the below unless specified in my recipes;
NUTRITIONAL INFORMATION
The recipe's nutritional information is an approximation based on an online calculator. It is meant solely for reference purposes. If you're looking for precise details, be sure to double-check with your own research.
More "Better for You" Recipes
If you like the idea of baked not fried or air fryer recipes the below may make your belly rumble. You will also find more meatless meals and healthier family meals in the recipe index.
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