Baked Cashew Cauliflower Falafels with Tabouli
Crispy-exterior baked falafels made with roasted cauliflower, cashews, and fresh herbs instead of chickpeas, bound with spelt flour and almond meal. Served with quinoa tabouli, cucumber-yogurt sauce, and spelt pita. A lighter, grain-friendly take on the Middle Eastern classic that's naturally gluten-reduced.
Ingredients
- 11 oz cauliflower, cooked until just tender
- 5 ½ oz cashews
- ½ bunch 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
- ½ cups spelt flour
- 4 oz almond meal
- spelt pita pockets
- quinoa tabouli
- 2 Lebanese cucumbers, deseeded and finely diced
- ¼ cup fresh mint, handful
- 14 tbsp yogurt
- lemon, wedges
Instructions
- 1
Preheat oven to 350°F. Line baking tray with baking paper.
- 2
Combine cauliflower, cashews, parsley, green onion, garlic, cumin, coriander, and salt in food processor. Process on high until smooth, scraping sides as needed.
- 3
Transfer to medium bowl.
- 4
Mix spelt flour and almond meal into processed mixture until well combined.
- 5
Using wet hands, roll tablespoon-sized portions into balls and place on lined tray, leaving ¾" between each.
- 6
Bake for 30 minutes until browned and cooked through.
- 7
Serve with spelt pita pockets, quinoa tabouli, diced cucumber, fresh mint, yogurt sauce, and lemon wedges.
Tips
Wet hands prevent mixture from sticking when rolling balls.
Ensure cauliflower is cooked but still holds some structure to avoid mushy falafels.
Scrape processor bowl thoroughly to achieve smooth consistency.
Good to Know
Refrigerate cooked falafels up to 4 days in airtight container. Freeze up to 3 months; reheat in oven at 160C for 10-12 minutes.
Prepare falafel mixture up to 1 day ahead; refrigerate covered. Form and bake the day of serving for best texture.
Warm or room temperature. Serve with all components on the side to allow guests to assemble.
Common Mistakes
Do not over-process mixture to avoid gluey texture; stop when ingredients are smooth but not pasty.
Do not skip wet hands when rolling to prevent sticking and uneven shaping.
Do not underbake; falafels need full 30 minutes to brown and firm up, as baked versions take longer than fried.