Plant-Based Mediterranean Falafel, Orzo and Feta Salad

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

Vegan La Scala Chopped Salad

High Protein Eggless Salad Melt

Vegan Black Rice Noodle Salad

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

Burrito Inspired Vegan 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 InstagramPinterest, and Facebook for more vegan recipes!

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Plant-Based Mediterranean Falafel, Orzo and Feta Salad

Recipe by MaryCourse: Snacks
Servings

6

servings
Prep time

20

minutes
Cooking time

15

minutes

Ingredients

  • for 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

Directions

  • prepare falafel:
    preheat the oven to 400°f (200°c).
    -in a food processor, combine chickpeas, chickpea flour, arrowroot, ground cumin, garlic powder, onion powder, lemon juice, olive oil, and sea salt. pulse until well combined.
    -add the chopped parsley and pulse briefly to incorporate.
    -roll the mixture into small falafel balls (about 1 tablespoon each) and place them on a baking sheet lined with parchment paper.
    -bake for 10 minutes, then flip the falafels and bake for an additional 3-5 minutes, until golden brown. once cooled, set aside.
  • prepare salad:
    -in a large bowl, combine the cooked and cooled orzo, kalamata olives, cherry tomatoes, cucumber, vegan feta, and chopped parsley.
  • prepare dressing:
    -in a separate bowl, whisk together the lakanto sweetener, hummus, olive oil, lemon juice, minced garlic, onion powder, red wine vinegar, and sea salt until well combined.
  • assemble:
    -add the cooled falafel to the salad bowl.
    -pour the dressing over the salad and falafel mixture, then toss gently to coat everything evenly.
  • serve:
    -serve immediately, or refrigerate in an airtight container. it’s best eaten the day of preparation to ensure the falafel stays crisp.

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hi, i'm mary!

I create vegan recipes using real foods that will nourish both your body and soul.

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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