Tofu Falafel – Yep, It Really Tastes Like Falafel

This week, my recipe inspiration completely dried up.

Apparently, all my ideas had gone to the beach without me. My head was empty of inspiration. (Some would argue it was empty of much else, too.)

So I turned to you, the blog's followers, and asked in my Instagram Stories: Any recipes you'd like me to make and photograph?

The second I posted that question, it felt like the starting gun had gone off at the New York City Marathon.

Dozens and dozens of responses came pouring in, packed with wonderful suggestions and recipe ideas. Thank you to everyone who sent one. You're the best.

Then the wonderful Maayan Lapidot (an Israeli nutritionist and fitness coach) sent me a photo of some falafel she'd made. Nutrition and fitness: my favorite combination.

My first thought was, okay, she made lentil falafel. Big deal.

Then she told me it was made with tofu.

That's when I realized she was onto something seriously good.

I got excited because tofu is easy to work with, has a neutral flavor, and brings a lot to the table nutritionally.

Pair it with cilantro and cumin, and you get a little ball that tastes just like falafel.

Heads-up, though – the texture is very different:

Traditional falafel has a slightly grainy texture. Tofu falafel is smooth.

Better or worse? That's your call. I loved it enough to turn on the oven in August. That should tell you something.

A Little About Tofu Falafel

That signature falafel flavor comes from the combination of cumin, garlic, onion, and cilantro.

If any of those aren't your thing, feel free to swap them out or leave them out entirely. It won't taste quite like falafel, but it'll still be delicious.

To bind the mixture into balls that won't fall apart in the oven, I used 1 cup of breadcrumbs.

For a gluten-free version, look for gluten-free breadcrumbs, or substitute the same amount of gluten-free oats ground into a fine flour.

Nutrition Information from Noam Bachar (an Israeli clinical dietitian and fitness coach):

A serving of 3 tofu falafel balls, weighing 100 g (3.5 oz), contains:

204 calories

9 g protein

15 g carbohydrates

12 g fat

Add half a whole-wheat pita for an additional:

139 calories

4 g protein

24 g carbohydrates

1/2 g fat

Add half a tablespoon of tahini thinned with a little water, weighing 15 g (0.5 oz) total, for an additional:

50 calories

2 g protein

1 g carbohydrates

4.5 g fat

In the mood for tofu and basil patties? Find them here.

Tofu Falafel

Same falafel flavor - just 5 minutes of prep

Keyword falafel, tofu, cilantro, cumin

Prep Time 5 minutes

Cook Time 20 minutes

Makes 20 balls

Ingredients

• 300 g (10.6 oz) tofu
• 1/2 bunch cilantro
• 2 cloves garlic
• 1/2 onion
• 1 heaping teaspoon ground cumin
• pinch salt
• 1 cup breadcrumbs 90 g (3.2 oz)
• 1/4 cup olive oil 60 ml (2 fl oz)
• juice of half a lemon

Instructions

1. Preheat the oven to 180°C (350°F).

2. In a blender, blend the tofu, cilantro, onion, garlic, cumin, and salt until completely smooth, with no lumps.

   

3. If your blender is struggling, add a little water to help it along.

4. Transfer the mixture to a deep mixing bowl. Add the breadcrumbs, olive oil, and lemon juice, and mix until evenly combined.

   

5. This part matters: the amount of breadcrumbs you need will vary depending on how soft your tofu is and whether you added water while blending. My advice? Add the breadcrumbs a little at a time, until the mixture is uniform and firm enough to hold its shape. You may need more or less than the amount listed.

6. Use your hands to shape the mixture into 20 evenly sized balls.

   

7. Place the balls on a baking sheet and drizzle each one with a little olive oil.

8. Bake for about 15–20 minutes, until browned.

9. Stuff the falafel into a whole-wheat pita, add tahini and hot sauce, and dig in.