So it’s two for one day over here at IBIH! Why are you getting a bonus post today? Because I just couldn’t sit on it for another day, that’s why!
Recently I posted this low carb hummus recipe, and in the post I mentioned having an idea for a cauliflower-based falafel. Well I had so much cauliflower in my fridge that I finally decided to start testing it out this afternoon.
I wasn’t really sure how I was going to go about it, just had a few theories on what might work and what wouldn’t. I figured I’d at least start today, but never dreamed that it would turn out as well as it did on the first try!
This cauliflower-based low carb falafel recipe is so good that it was all I could do not to burst into song like a Disney princess when I took the first taste of it.
I wanted the crunchy texture of a chickpea-based falafel so I started with raw cauliflower, first roughly chopped, and then ground in the food processor. I was worried that it would be too mushy when it cooked, so to keep the chickpea-like texture, I thought maybe ground almonds might do the trick.
I used the slivered almonds you can buy in the baking section of most grocery stores and ground them to a still slightly chunky texture in my magic bullet. To that I added the classic flavorings of falafel, a little heavier on the cumin to hide any cauliflower flavor.
To help bind it I used coconut flour and eggs.
When I formed them they held together well, but I never dredged them and I worried that they wouldn’t brown. As you can see by the picture they DID and perfectly!
Super crunchy like falafel should be! And the interior texture was so good – the slight crunch of the nuts mimicked the chickpeas unbelievably well! The real test though, was whether or not I could get them by my husband and four year old son. Hungry Jr. pronounced them “delicious” and Mr. Hungry never even tasted the cauliflower!
This is a major win for me because he HATES cauliflower and can sniff out even a hint of it like a cadaver dog in a cemetery. So when he got home from work I’d already cleaned up the evidence and had him taste one. He thought they were great except for the slight crunch of the nuts which is a weird thing he has.
Never caught the cauliflower though and was surprised when I told him. YYESSSS! In your FACE!!! (LOL, just kidding! I didn’t really say that but I did think it and do a mental victory dance!) They really are THAT good!
I can’t wait for you guys to try them and tell me what you think! If you like falafel, I think you’ll really enjoy them. If you’ve never tried falafel, then you’ll really REALLY enjoy them! Heck if you have a mouth, you are going to enjoy them!
Keto Falafel with Tahini Sauce (Gluten Free)
- Total Time: 30 minutes
- Yield: (8) 3" patties
- Diet: Diabetic
Description
A Keto Falafel and Tahini Sauce recipe with a taste and texture that beautifully mimics the real thing! Gluten free, Low Carb, Keto.
Ingredients
- 1 cup raw cauliflower, pureed
- 1/2 cup ground slivered almonds
- 1 tablespoon ground cumin
- 1/2 tablespoon ground coriander
- 1 teaspoon kosher salt
- 1/2 teaspoon cayenne pepper
- 1 clove garlic, minced
- 2 tablespoons fresh parsley, chopped
- 2 large eggs
- 3 tablespoons coconut flour
- Tahini sauce:
- 2 tablespoons tahini paste
- 3 tablespoons water
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon kosher salt, more to taste if desired
Instructions
- For the cauliflower you should end up with a cup of the puree. It takes about 1 medium head (florets only) to get that much. First chop it up with a knife, then add it to a food processor or magic bullet and pulse until it’s blended but still has a grainy texture.
- You can grind the almonds in a similar manner – just don’t over grind them, you want the texture.
- Combine the ground cauliflower and ground almonds in a medium bowl. Add the rest of the ingredients and stir until well blended.
- Heat a half and half mix of olive and grapeseed (or any other light oil) oil until sizzling. While it’s heating, form the mix into 8 three-inch patties that are about the thickness of a hockey puck.
- Fry them four at a time until browned on one side and then flip and cook the other side. Resist the urge to flip too soon – you should see the edges turning brown before you attempt it – maybe 4 minutes or so per side.
- Remove to a plate lined with a paper towel to drain any excess oil.
- Serve with tahini sauce and a tomato & parsley garnish if desired.
- Tahini sauce: Blend all ingredients in a bowl. Thin with more water if you like a lighter consistency.
Notes
Approximate net carbs= 5.5g
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Entree
- Method: Stove top
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 patties
- Calories: 203
- Fat: 14g
- Carbohydrates: 11g
- Fiber: 5.5g
- Protein: 6g
Christine says
This has become an absolute favorite go to dish! So glad to have the recipe. I add a bit of yogurt to the tahini sauce as well. MMMMMM!
Sue says
FYI. I baked mine and they came out pretty good. Not as dark and crunchy as your beauties, but I was happy. I dusted with a little flour and sprayed with cooking spray. Baked 15 minutes per side at 400.
Mellissa Sevigny says
Thanks Brittany – glad you were able to make these work for you even without the coconut flour! ;)
JillS says
Made these tonight- they were great! I substituted ground flaxseed with water for the eggs to make the recipe vegan. Fantastic! We loved them!
Melissa says
Hi there, thanks so much for this recipe! My sweetie is type 1 diabetic and can’t really have your typical falafel, since the chickpeas have too many carbs. Every time it would be offered to him, he would only eat one or two balls, and his blood sugar would sky rocket. He showed me this recipe today, and we teamed up to make it, a little unsure since he absolutely detests cauliflower. Let me tell you, we BOTH loved it! He even said it was better than the falafel we had last week made by the Middle Eastern lady down the street. Beating a Middle Eastern family falafel recipe is no easy feat, but you’ve done it. Thanks so much for giving my sweetie something to drool over. It’s hard for him to find treats he can have, so we will definitely put this one in our weekly rotation!
– Melissa Rose
Mellissa Sevigny says
Thanks so much for taking the time to let me know Melissa (great name btw, lol!) To know that he hates cauliflower (so does my husband) and that he still thought it was even better than a truly authentic falafel recipe really makes my day! :)
Melissa says
Yes, he loves them! So glad for this recipe, great work :) Actually making them again right now – which brought me back to this recipe! Great name as well haha :)
chris says
I added avocado, which gave them the green falafel color while also giving it a bit more body flavor wise, and they also held together better. I increased the salt by a tad and added some lemon juice. The falafel were fine when added with the zucchini hummus, but the lemon helped them stand on their own. I found they were better in bite sizes and I rolled them in the coconut flour, since coconut flour creates a crisp crust. I was able to achieve the exact color and consistency of a regular falafel this way. I also fried them at 350 and found anything towards the 375 range to give inconsistent results. Great concept, no one knew they weren’t normal falafel.
Kimi says
Is there anything low carb I can use to substitute coconut flour? I’m allergic…
Mellissa Sevigny says
I haven’t tried it Kimi but in theory almond flour would also work fine, maybe an extra tablespoon or two since it’s not as absorbent as coconut flour. Hope you like them!
Stephanie Wagner says
Great recipe!! I also had A LOT of cauliflower so I doubled the recipe. They freeze very well. Just thaw for 30 sec in the microwave and then pan fry to crisp them up again! Worked great!
Mellissa Sevigny says
Thanks Stephanie, good to know that these freeze well, appreciate you letting us know!!!
Sarah says
Phenomenal recipe! It really is exactly like falafel and completely cauliflower funk free. My teens ate all of the leftovers immediately after lunch. I served it in a Joseph’s low carb pita with lettuce tomato and Trader Joe’s tahini sauce, about 8 net carbs all together and the best and most filling lunch I have had in weeks. I made a double batch and still have a lot of riced cauliflower left, I may be making it again tomorrow.
I thought the jerked ribs were my favorite of your recipes but they have been displaced.
April says
I’m definitely going to try these. I’ve found all the recipes you have given for the menu’s are great. I’m only on week one; but I LOVE it!
What could replace the Coriander? I’m also wondering about the Tahini paste as I don’t know if I will be able to find that.
Thanks for all your work. I’m going to be able to “Make it” this time…I just know it!
Mellissa Sevigny says
You can definitely make it April! There is really no replacement for coriander, but you could just omit it. The tahini paste is really critical to the authentic flavor, but if you can’t find it then let I suppose you could use almond butter – it will have a different flavor but would be somewhat similar. Let us know if you try it and how it comes out!
Janet says
Make your own tahini with plain white sesame seeds….toast them a bit and put them in the blender or food processor with a little vegetable oil and run until a smooth paste is made. Proceed with the sauce recipe.