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    Home » Recipes » Blog

    Baked Cashew Cauliflower Falafel

    September 16, 2019 By Sara McCleary Updated October 27, 2021 - This post may contain affiliate links

    Jump to Recipe

    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.

    cashew cauliflower falafel on a plate with lemon wedges
    What's in this post
    • Affordable Wholefoods
    • Ingredients
    • Baked Falafel
    • Air Fryer Falafel
    • Fried Falafel
    • Top Tips for Cauliflower Falafel
    • Printable Recipe
    • More "Better for You" Recipes
    wholefood items wrapped up in paper in a box with a postcard

    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

    various produces in plastic zip lock bags from Affordable Wholefoods

    Fresh Ingredients
    Cauliflower, Parsley, Shallots (scallions) and Garlic.

    Pantry Staple Items
    Cashews, Ground Cumin, Ground Coriander, Salt, Baking Powder, Spelt Flour, and Almond Meal.

    plate with falfel, bowl of tabouli and spelt flat bread

    Baked Falafel

    cashew cauliflower falafel mixture in a mixing bowl sitting on a piece of linen
    Falafel mix before adding flour and almond meal
    • 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.
    rolled falafel ball mixture on a baking tray
    Rolled balls ready for the oven

    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.

    baked falafel being broken to show soft moist centre

    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.

    lemon being squeezed into a pita bread pocket with falafel

    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.
    tabouli being spooned into a pita pocket

    Printable Recipe

    baked falafel on a plate with wedges of lemon

    Baked Cashew Cauliflower Falafels

    Recipe Author: Sara McCleary
    Cashew cauliflower falafel are crunchy on the outside and pillow soft on the inside. These healthy baked falafel are perfect for a falafel pita or wrap.
    5 from 1 vote
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 20 mins
    Cook Time 30 mins
    Total Time 50 mins
    Course Light Meals
    Cuisine Belly Rumbles Original
    Servings 24 pieces
    Calories 77 kcal

    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

    AIR FRYER FALAFEL INSTRUCTIONS
    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 INSTRUCTIONS
    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.
     
    GENERAL COOK’S NOTES
    All oven temperatures are fan forced, increase the temperature by 20 Deg C (70 Deg F) for convection ovens.
    All measurements are Australian tablespoons and cups. All measures are level, and cups are lightly packed unless specified;
    • 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;
    Herbs are fresh | Vegetables are of a medium size | Eggs are roughly 60 grams in weight (large)
     
    NUTRITIONAL INFORMATION BELOW IS A GUIDE ONLY

    Nutrition

    Calories: 77kcalCarbohydrates: 6gProtein: 3gFat: 5gSaturated Fat: 1gSodium: 103mgPotassium: 99mgFiber: 1gSugar: 1gVitamin A: 110IUVitamin C: 8mgCalcium: 23mgIron: 1mg
    Keyword how to make falafel without chickpeas, what do i need to make falafel, what is falafel
    Did You Make This Recipe?I do a happy dance when people share how they went. Tag me on Instagram or Twitter @bellyrumbles & #bellyrumbles

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    photo of Sara McCleary, Founder, Belly Rumbles culinary travel blog

    Well hello there! I’m Sara McCleary a food photographer, creative recipe developer, and avid traveller (when the World isn’t in a pandemic).

    Welcome to Belly Rumbles, my slice of the Internet.

    I share Recipes discovered or inspired by my adventures and family favourites too! Come join me on my culinary adventure.

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