Mediterranean Falafel Salad Recipe- with Lemon Tahini Dressing
Quick & Healthy Vegan Lunch Idea
Prep time 10 minutes | Total Time 20–30 minutes
This vegan falafel bowl and salad is a wonderful and easy vegan lunch idea. The best part about this salad is that it is super easy to make and every bit as delicious as going out to get a falafel bowl at your favorite Mediterranean restaurant. It is a healthy, nutrient dense, and filling salad that is the perfect balance of protein, fiber, and fresh vegetables, making it an excellent choice for anyone looking to add in more Mediterranean diet recipes .
The best thing about this salad is that you can make enough for an entire week’s worth of plant-based lunches in under 30 minutes. The homemade lemon tahini dressing makes this salad every bit as delicious as a falafel salad that you might get at your favorite Mediterranean restaurant. This wonderful plant-based dressing recipe was handed down to me by my Lebanese grandmother and it is not only a wonderful addition to this salad but is great as a vegan dressing for baked potatoes and other steamed vegetables as well.
Ingredients for the Salad
The measurements below are for 1 to 2 servings of this salad, if you want to meal prep for the week, see the notes and adjustments below.
1 box of falafel mix (recommend using Ziyad falafel- see notes and adjustments) I use box falafel for this recipe because this brand is just as good as homemade, and makes making this salad a breeze
1/4 head of green leaf, red leaf, or romaine lettuce (about 7-8 leaves) washed, dried, and chopped
1/2 cup of red or green cabbage chopped into small pieces
1 Persian cucumber, peeled and sliced
10 to 15 grape or cherry tomatoes cut into halves or thirds
1/4 of a red onion for garnish
pine nuts for topping (optional but recommended)
Ingredients for the Dressing
1/2 cup of a good quality tahini (see my suggestion below in notes and adjustments)
1/4 to 1/2 cup of water, depending on what consistency you like, I use about 1/3 cup
1/2 cup of lemon juice
1 clove of garlic chopped
3/4 teaspoon of salt
1/2 cup of finely chopped parsley
Instructions for the Salad
Make your falafel according to the package directions. I like to bake my falafel, rather than fry it, because it is healthier. I line a baking sheet with parchment paper and then spray it with avocado or olive oil to give the falafel extra flavor and crispness, then I bake according to package directions.
Place your chopped lettuce on your serving plate or dish.
Add your chopped cucumber, tomatoes, and cabbage on top of the lettuce.
Garnish with red onion, remember a little goes a long way.
When the falafel is baked add 3-4 patties to your salad.
Top with toasted or raw pine nuts.
Dress with lemon tahini dressing. (directions below)
Instructions for the Dressing
Add the tahini, lemon, and water to a medium size mixing bowl and whisk together well. Be sure the tahini and lemon are completely combined.
Use a mortar and pestle to mash your garlic and salt together into a garlic/salt mixture/paste. If you don’t have a mortar and pestle you can use a dish and the back of a spoon. (If this step confuses you take a look at my YouTube video which shows how to do this. This step is common in many Lebanese recipes.
Add your garlic/salt mixture to the lemon/tahini/water mixture.
Add in the chopped parsley.
Whisk everything together one more time. You can store the extra in a jar, in the refridgerator, it will stay fresh for a week or two.
Notes and Adjustments!
You can make an entire weeks worth of this salad and it will stay fresh in your refrigerator for 4–5 days if stored correctly. I learned this trick while working in restaurants! To make enough for a week, chop up an entire head of romaine or red/green leaf lettuce (washed and dried). Add in about 1/4 to 1/2 head of chopped cabbage and store this in an airtight container. I store this in a ceramic salad bowl with a lid, and a paper towel on top of the chopped veggies. A glass or plastic storage container will work just as well. In another airtight container cut up your tomatoes and red onions and store those. Cucumbers don’t’ keep well when cut up so you will have to cut those up each day. Make up your entire box of falafel mix. Once all the components are made, you have an excellent vegan meal prep for the week. Each day you can put your salad together in. under 5 minutes.
Order my favorite falafel mix here:
https://amzn.to/3LZn1AD (Amazon)
Order my favorite tahini here:
https://amzn.to/46B7el7 (Amazon)
Order a simple mortar and pestle here:
https://amzn.to/46FP8OF (Amazon)
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