Mediterranean Protein Power Bowls
Prep time: 
Cook time: 
Total time: 
Serves: 1 bowl
 
Ingredients
For the Falafel (makes about six falafel):
  • 1-15oz can low-sodium Great Northern beans, drained and rinsed
  • 1 clove garlic, minced
  • Juice from half a lemon
  • 2 tablespoons fresh dill
  • 2 tablespoons chopped scallion
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ teaspoon cumin
  • Pinch of cayenne pepper
  • 1 egg
  • ¼ cup all purpose flour + extra if necessary
For the Quinoa (makes one serving):
  • ½ cup low-sodium broth, chicken or vegetable
  • ¼ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • Leaves from 2-3 sprigs of thyme
  • ¼ cup quinoa, rinsed
For the Greek Yogurt Sauce (makes two servings):
  • 6oz non-fat Greek yogurt
  • 1 clove garlic, minced
  • 2 teaspoons chopped fresh dill
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 teaspoon white vinegar
  • 1-2 teaspoons olive oil
For the Power Bowls:
  • 2 falafels (recipe above)
  • 1 serving quinoa (recipe above)
  • 1 serving Greek yogurt sauce (recipe above)
  • 1 medium-sized tomato, slices
  • 1 cup sliced cucumber
  • 1 cup sliced bell pepper, red/yellow/orange
Instructions
For the Falafel:
  1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper and set aside.
  2. In a food processor fitted with a steel blade, add in all the ingredients up until the egg. Pulse until the beans are mostly broken down. Add in the egg and pulse until smooth.
  3. Dump the bean dough into a bowl and add in the flour, stirring to combine. The dough should be slightly sticky, but if it is very wet, add in some additional flour one tablespoon at a time.
  4. Portion out heaping tablespoons of falafel dough into the parchment paper-lined baking sheet. Press the tops down slightly.
  5. Bake the falafel in a preheated oven for 20 minutes, flip over, and bake for an additional 10-15 minutes until golden and crisp on the outside. Set aside if eating immediately or cool and refrigerate for later.
For the Quinoa:
  1. In a small saucepan, add broth, salt, pepper, and thyme. Bring to a boil over medium-high heat.
  2. When the broth is boiling, add in the quinoa and stir. Reduce the heat, place a lid on the pot, and simmer the quinoa for 10-12 minutes or until the liquid has been absorbed.
  3. Turn the heat off and keep the lid on and allow the quinoa to sit for five minutes. Then remove the lid and fluff with a fork! Set aside for immediate use or cool and refrigerate for later.
For the Greek Yogurt Sauce:
  1. Combine all ingredients in a small bowl and stir to combine. Taste and adjust seasonings per preference. Keep refrigerated until ready to use.
To Assemble the Power Bowls:
  1. In a wide, shallow bowl, arrange falafel, quinoa, tomatoes, cucumber, and bell pepper in even sections. Add a dollop of Greek Yogurt Sauce to the middle of the bowl. Enjoy immediately.
Notes
Falafel recipe lightly adapted from: http://citnutritionally.com/baked-white-bean-falafel-vegan/
Nutrition Information
Serving size: 1 bowl Calories: 548 calories Fat: 8gm Saturated fat: 1.5gm Carbohydrates: 87gm Sodium: 1190mg Fiber: 16gm Protein: 35gm Cholesterol: 64mg
Recipe by Simply A (RD) Foodie at http://simplyrdfoodie.com/mediterranean-protein-power-bowls/