Authorchef-Julia.com
DifficultyBeginner

These crispy nuggets of deliciousness are good alone or inside a whole grain wrap with chopped cucumbers, tomatoes, olives, parsley and lettuce. They can also be made in the oven or air fryer.

Yields6 Servings
Prep Time15 minsCook Time20 minsTotal Time35 mins

Black Bean and Brown Rice Falafel Ingredients
 2 cups no or low sodium cooked black beans (canned or homemade)
 ½ cup cooked brown rice
 ¼ cup fresh Italian parsley
 1 tbsp freshly squeezed lemon juice
 1 cup chopped onion
 3 cloves garlic, finely chopped
 ½ tsp ground cumin
 ¼ tsp black pepper
  tsp cayenne pepper
 1 tbsp low sodium tamari or liquid aminos
 1 tbsp whole wheat flour, or more, as needed
Tahini Sauce Ingredients
 4 tbsp tahini
 2 tbsp water
 1 tbsp freshly squeezed lemon juice

1

Preheat oven to 375 degrees.
Rinse and drain the black beans, if using canned. Drain, if using homemade. Place the beans on a couple layers of paper towel and gently pat dry.
In a large skillet, on medium high, water saute the chopped onion until softened, approximately 5 minutes. Add the garlic and continue cooking for another minute or two. Cool. In a food processor, add the black beans, cooked rice, cooked onions and garlic, parsley, lemon juice, spices and tamari. Pulse several times, until combined but still a little chunky. Add up to on tablespoon of flour to thicken the bean mixture enough to form patties. Using a 1 1/2 inch ice cream scoop, measure out 12 portions on a parchment paper lined baking sheet. Chill for 30 minutes. For the portions into oval shaped patties. Bake at 375 degrees, 10 minutes per side.
Air Fryer instructions:
Set air fryer to 370 degrees. Place patties on the air fryer rack or basket and cook for a total of 12 minutes, turning at 6 minutes.

Tahini Sauce
Combine tahini and lemon juice. Thin with water. Drizzle over falafel. Serve with chopped cucumbers, olives, tomatoes, parsley and whole grain bread or wraps.

Ingredients

Black Bean and Brown Rice Falafel Ingredients
 2 cups no or low sodium cooked black beans (canned or homemade)
 ½ cup cooked brown rice
 ¼ cup fresh Italian parsley
 1 tbsp freshly squeezed lemon juice
 1 cup chopped onion
 3 cloves garlic, finely chopped
 ½ tsp ground cumin
 ¼ tsp black pepper
  tsp cayenne pepper
 1 tbsp low sodium tamari or liquid aminos
 1 tbsp whole wheat flour, or more, as needed
Tahini Sauce Ingredients
 4 tbsp tahini
 2 tbsp water
 1 tbsp freshly squeezed lemon juice

Directions

1

Preheat oven to 375 degrees.
Rinse and drain the black beans, if using canned. Drain, if using homemade. Place the beans on a couple layers of paper towel and gently pat dry.
In a large skillet, on medium high, water saute the chopped onion until softened, approximately 5 minutes. Add the garlic and continue cooking for another minute or two. Cool. In a food processor, add the black beans, cooked rice, cooked onions and garlic, parsley, lemon juice, spices and tamari. Pulse several times, until combined but still a little chunky. Add up to on tablespoon of flour to thicken the bean mixture enough to form patties. Using a 1 1/2 inch ice cream scoop, measure out 12 portions on a parchment paper lined baking sheet. Chill for 30 minutes. For the portions into oval shaped patties. Bake at 375 degrees, 10 minutes per side.
Air Fryer instructions:
Set air fryer to 370 degrees. Place patties on the air fryer rack or basket and cook for a total of 12 minutes, turning at 6 minutes.

Tahini Sauce
Combine tahini and lemon juice. Thin with water. Drizzle over falafel. Serve with chopped cucumbers, olives, tomatoes, parsley and whole grain bread or wraps.

Black Bean and Brown Rice Falafel with Tahini Sauce
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