Here is a tasty and nutritious salad that it is substantial enough to be served as a meal due to the falafel and mushrooms. You do not have to worry at all about being neat when making the baked falafel as they are broken up into the salad. The Tahini lemon dressing tops it off nicely.
I made this on a Saturday night. Although there was not too much effort involved, I am not sure I could pull this off on a weeknight. It would depend on how late I arrived home and how exhausted I felt….maybe if the falafel was already made.
The best part about this salad is that it cost only $4.15* to make the whole thing, which served two of us for dinner with a little left over.
Makes 1 big salad
250 grams whole button mushrooms
1 clove garlic, minced
Baked falafel (makes 9 falafel)
1 brown onion, diced
1 clove garlic, minced
1 ½ tablespoons cumin
1 tablespoon ground coriander
1 400 gram tin of chickpeas, drained and rinsed
½ cup parsley, loosely packed
1 tablespoon coconut flour
Tahini lemon dressing
1/3 cup low fat Greek yoghurt
2 tablespoons tahini
1 tablespoon fresh lemon juice
½ teaspoon honey
2 tablespoons hot water
1 tomato, finely sliced
Continental parsley, chopped
½ a red onion, finely sliced
1/3 of a red capsicum, diced
2 baking trays
Measuring cups and spoons
Non-stick fry pan
Small mixing bowl
- Preheat the oven to 180°C. For the balsamic mushrooms, cut the mushrooms in half and spread them out on a baking tray lined with baking paper. Sprinkle the mushrooms with balsamic vinegar, salt and pepper to taste and the minced garlic clove and mix so that the mushrooms are completely covered (I used my hands to do this).
- Bake the mushrooms for 45 minutes.
- For the falafel, cook the onion, garlic, cumin and ground coriander in a non-stick fry pan with ¼ cup of water. Cook until the onion is transparent. Keep adding water as necessary to prevent sticking.
- Add the chickpeas to a food processor and process until they are roughly chopped. Add in the cooked onion and garlic and the parsley and continue processing until a smooth paste begins to form.
- Add in the coconut flour, egg and salt to taste and continue processing until they are combined through.
- Place heaped teaspoons of the falafel mixture onto a large baking tray lined with baking paper. Bake the falafel for about 30 minutes at 180°C or until they are firm and golden brown.
- While the mushrooms and falafel are baking, prepare the salad dressing by mixing all the ingredients together well in a small bowl.
- Add the salad ingredients to a large salad bowl.
- Once the mushrooms and falafel have baked, remove them from the oven and allow them to cool briefly (5 minutes). Add the balsamic mushrooms to the salad. Break the falafel into bite size chunks and add them to the salad also. You may not want to use all the falafel but instead save a couple for lunch the following day.
- Serve the salad drizzled with the Tahini lemon dressing.
*Total cost = $4.15 for the whole salad based on all ingredients purchased from Aldi excluding the coconut flour ($3.49 for 500 grams) and tahini ($5.10 for 385 grams), which were purchased at Woolworths.