this recipe is sponsored by Lakanto! thank you so much for supporting upbeetandkaleingit.
if you’re craving a taste of the mediterranean, look no further than this Plant-Based Mediterranean Falafel, Orzo and Feta Salad!
combining the earthy flavors of chickpeas, the freshness of cucumber and cherry tomatoes, and the tanginess of kalamata olives, this dish is a true celebration of mediterranean cuisine.
taste & texture:
the falafel, crispy on the outside and tender on the inside, is bursting with flavor thanks to a blend of aromatic spices and fresh parsley.
paired with the creamy orzo salad, bursts of juicy cherry tomatoes and briny kalamata olives, every bite is amazing.
how to make it:
making this dish is a EASY!
start by blending chickpeas, chickpea flour, and a handful of flavor-packed ingredients in a food processor to form the falafel mixture.
roll them into small balls and bake until golden brown, about 15 minutes total.
meanwhile, cook the orzo pasta until al dente, then toss it with diced cucumber, halved cherry tomatoes, crumbled vegan feta, and chopped parsley to create the salad base.
for the star, the dressing, whisk together a combination of creamy hummus, olive oil, lemon juice, minced garlic, and a touch of lakanto monkfruit sweetener with allulose.
now, you might be wondering, what is monkfruit sweetener with allulose?
allulose is another low-calorie, all-natural sugar substitute that occurs naturally in wheat and some fruits.
it’s a monosaccharide, meaning it’s a simple sugar that metabolizes in your body just like regular sugar.
it also has a very similar taste and texture to traditional sugar.
what makes allulose so incredible is that it is much lower in calories and doesn’t raise blood sugar levels like traditional sugar.
it’s the perfect balance to the tangy lemon juice and savory garlic, elevating the dressing to new heights of flavor.
substitution options:
while this recipe is already vegan-friendly, you can customize it further to suit your taste preferences.
swap out the orzo for quinoa or couscous for a gluten-free option.
if you’re not a fan of kalamata olives, feel free to use black olives or omit them altogether.
and if vegan feta isn’t your thing, try using another vegan cheese or crumbled tofu!
storage:
this dish is best enjoyed fresh, but if you have leftovers, store them in an airtight container in the refrigerator for up to two days.
just be sure to keep the falafel separate from the salad until you’re ready to eat to prevent them from getting soggy.
so there you have it – a taste of the mediterranean in the form of a delicious vegan falafel and orzo salad.
packed with flavor, easy to make, and perfect for meal prep, it’s sure to become a staple in your recipe rotation.
if you like my Vegan Mediterranean Falafel and Orzo Salad, you’ll also love these other recipes of mine!
Quick and Easy Farro Chickpea Salad with Vegan Feta Crumbles
Rainbow Veggie Crunch and Roasted Cashew Salad
Zesty Wellness Bowl: Ginger-Boosted Vegan Kale and Tofu Salad
Vibrant and Hearty Vegan Winter Salad
The Best Kale, Cranberry and Butternut Squash Thanksgiving Side Salad
Nourishing Fall Salad Flatbreads
Vegan Spicy Peanut Cashew Salad
High Protein Eggless Salad Melt
Goddess Glow Nutrient-Packed Salad
Vegan Chickpea Waldorf Salad Sandwich
Vegan Tofu Parmesan Caesar Salad Wraps
Vegan Maple Sweet Potato and Bacon Harvest Salad
Crowd-Pleasing End of Summer Salad
Delicious Broccoli and Tofu Curry Pasta Salad
Vegan Mexican Street Corn Salad
Good to Glow Fresh Summer Salad
Refreshing and Light Vegan Watermelon Feta Salad
Restaurant Style Vegan Chicken Caesar salad
are you going to make my Vegan Mediterranean Falafel and Orzo Salad
if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business.
also, you can follow upbeetandkaleingit on Instagram, Pinterest, and Facebook for more vegan recipes!
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6
servings20
minutes15
minutesfor falafel:
1 can chickpeas, rinsed and drained
1/2 cup chickpea flour
1 tablespoon arrowroot
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
juice of 1/2 small lemon
1/4 cup + 1 tablespoon olive oil
1/2 teaspoon sea salt
handful of chopped parsley
for salad:
1 1/2 cups cooked orzo
1 cup kalamata olives
1 1/2 cups cherry tomatoes, halved
1 large cucumber, diced
1 cup crumbled vegan feta
1/4 cup chopped parsley
for dressing:
1 teaspoon lakanto allulose sweetener (or preferred sweetener)
1/3 cup hummus
1/3 cup olive oil
juice of 1/2 lemon
1 tablespoon minced garlic
1/2 teaspoon onion powder
1/2 tablespoon red wine vinegar
sea salt to taste
Here, you’ll find everything from scrumptious desserts to savory and nourishing comfort food. Thank you for being here and I hope you enjoy my delicious creations
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