Cauliflower falafel hummus plates make a great meatless, plant-based option, low carb option for those who may need it, and are packed full of nutrients and fiber. The cauliflower falafels are perfect for those who may not tolerate beans, while still packing in tons of flavor of crispiness!
Falafel was always one of my favorite things to order at Mediterranean restaurants, but they can be extremely hard to find gluten-free and if you can’t tolerate beans, you most likely will have no hope finding any that you can eat.. So here is a recipe that meats all the criteria! These cauliflower falafel’s are gluten free, vegan, and paleo friendly, while being perfectly crispy and full of that authentic falafel flavor.
When Thomas and I were in Costa Rica recently, we ate at a restaurant called the Falafel House. They had a dish called hummus plates where the plate was covered in a thick layer of homemade hummus, topped with salad, falafel, pickled onion, and avocado. It was amazing and I knew I had to recreate it when we got home.. and here we are!
What are the elements of a hummus plate?
Hummus: the base! Slab it on thick!
Salad: We made a simple shirazi salad (you can store leftovers for lunches for the week!)
Pickled onion or kraut: I love adding pickled veggies or kraut for a tang and their gut-health benefits!
Falafel: This is where our homemade cauliflower falafel comes into play!
Avocado: I like adding a healthy fat source. Avocado is delish with this!
Sauces: I’m a toum girl – it’s a super thick garlic sauce that is incredible with literally anything. Highly recommend googling a recipe to try out! Tzatziki or tahini sauce is also amazing. I left a lemon tahini recipe below for you!
Ingredients to make cauliflower falafel hummus plates
The falafel:
Cauliflower
Spices & nutritional yeast: I use a mix of sea salt, pepper, cumin, nutritional yeast, garlic
Parsley: Fresh parsley is what gives these falafel tons of fresh flavor
Eggs – I haven’t tested a vegan substitute but a flax egg or egg replacer may work!
Almond flour: I haven’t tested any substitutes for this either, but if you can’t have almonds you can blend cashews in a blender until it resembles flour and use that! I recommend a nut flour because it gives them a light, crispy texture.
Arrowroot or tapioca flour: this helps hold the falafel together while also allowing the centers to stay softer and the outsides to get crispy
Onion: We chop these up and add it to the mix!
The shirazi salad:
Tomato
Cucumber
Red onion
Green bell pepper
Mint, parsley, cilantro
Lime & extra virgin olive oil
How to make cauliflower falafel
- Add the cauliflower to a food processor and process until it’s broken down, smaller than cauliflower rice.
- Add the cauliflower mixture to a large bowl with the remaining ingredients. Mix everything together well. Then form into balls and place on a lined baking sheet.
- Spray with avocado oil spray (or other spray oil) and bake, flipping half way through the time.
- To assemble the plate, add a thick layer of hummus. Top with the salad, pickled onions or kraut, and avocado.
- Serve with toum (garlic sauce) or tzatziki!
how to store leftover cauliflower falafel and salad
Store leftover shirazi salad in an air-tight container in the fridge.
Store leftover falafel in an air-tight container in the fridge. To reheat, throw in the airy fryer, oven, or on a grill pan with some spray oil or drizzle of olive oil until crispy. Alternatively, you can microwave them but they’ll be softer.
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Cauliflower Falafel Hummus Plates (low carb, vegan)
Ingredients
Cauliflower falafel
- 1 medium head of cauliflower (2 cups processed cauliflower)
- 1/2 cup almond flour
- 3 tbsp arrowroot or tapioca flour/starch
- 1/4 cup hemp seeds *optional but adds protein!)
- 1 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped (optional)
- 2 eggs
- 1/3 cup white or yellow onion, diced
- 1 1/2 tsp garlic powder
- 1 tbsp cumin
- 1 tsp coriander
- 1/2 tsp cayenne pepper
- 1 tsp sea salt
- 1/2 tsp pepper
Shirazi Salad
- 3 roma tomatoes
- 1/3 cup red onion, chopped
- 1 english cucumber, diced small
- 1/2 green bell pepper, chopped
- 1 tbsp dried mint
- 3 tbsp chopped parsley & cilantro
- 3 tbsp lime juice
- 3 tbsp extra virgin olive oil
- sea salt & pepper, to taste
Lemon tahini sauce
- 1/2 cup tahini
- 4 tbsp lemon juice
- 1 tsp dijon mustard
- 1 tsp maple syrup
- 3 garlic cloves
- 1/4 cup water, as needed
- sea salt & pepper, to taste
Assembling the plates
- hummus
- red onion
- avocado (optional)
- tzatziki, tahini sauce (above), or toum (garlic sauce)
Instructions
- Preheat oven to 375F.
- Add the cauliflower to a food processor and process a few minutes until it's really broken down (smaller than cauliflower rice) and almost sticky-like.
- Add the cauliflower to a large bowl with the remaining ingredients. Mix by hand, well, until a dough forms.
- Roll the dough into balls and place on a lined baking sheet. You can flatten them slightly to resemble falafels. Bake for 15 minutes, then flip. Bake for another 15 minutes, or until golden and crispy to your liking.
- While the falafel is baking, make the shirazi salad. Add all of the ingredients to a bowl, adding the olive oil and lime juice last. Give everything a good toss.
- When ready to assemble the plates, add a thick layer of hummus to the bottom of it. Add some of the salad on top, some falafel, pickled onion or sauerkraut, and avocado.
- Top with your favorite sauce! I love doing tahini sauce, tzatziki, or toum (garlic sauce!).
Tahini sauce
- Blend everything in a blender. Taste & adjust as needed. Store leftovers in an air-tight container.
