Cauliflower Falafel - Amy Myers MD®

Cauliflower Falafel

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Written by Amy Myers, MD

Don’t you love finding healthier versions of your favorite foods? This Cauliflower Falafel recipe is perfect for fans of Mediterranean cuisine. Baked instead of fried, this twist on the classic falafel dish features plantain, cauliflower, and spices. There are no triggering chickpeas or deep frying here!

I’m going to show you how to make falafel that’s easy, flavorful, and supports your health. You also get a delicious lemon cilantro dipping sauce featuring Leaky Gut Revive® for enhanced gut and immune system.

Ingredients to make Cauliflower Falafel - Amy Myers MD®

What Is Falafel?

Falafels are a Mediterranean street food made from fried beans, herbs, and spices. Most falafel recipes use chickpeas or fava beans. The mashed beans are then shaped into a patty or ball. They are then stuffed into pita bread or served with a side of hummus or vegetables.

Both chickpeas and fava beans can trigger gut issues in some people. Gluten is also off the menu for those on the AutoImmune Spectrum™. In addition, traditional falafels are deep fried in oil. Fried foods are high in trans fats and inflammatory components. Diets high in these contribute to obesity, heart disease, and metabolic syndrome. 

Benefits of Cauliflower

If you’re looking for a low calorie rice or mashed potato substitute, cauliflower is your answer. Many people enjoy this cruciferous vegetable steamed, roasted, and raw! There are also many health benefits of cauliflower. 

This cool-weather plant is chock full of nutrients. For example, one cup of cauliflower contains 15% of your daily folate needs. It also contains other B vitamins to support brain and nervous system function. Cauliflower also contains 58% of your daily vitamin C needs. Vitamin C encourages healthy immune function, which is vital in today's toxic world.

Leaky Gut Revive®

Traditional fried foods can be hard to digest, irritating the gut and contributing to heartburn, acid reflux, and inflammation. This falafel recipe actually supports healthy digestion with one of my signature supplements, Leaky Gut Revive®. 

This powerhouse powder contains gut restoring ingredients to nourish and support healthy gut function. Natural botanicals such as marshmallow root, licorice root, and slippery elm soothe irritation. It also contains L-glutamate. This powerful amino acid actively repairs damaged cell walls.

The powder mixes well and can be easily disguised in any dish. That makes it so much easier to incorporate into this cauliflower falafel recipe! Adding a scoop to our lemon cilantro dipping sauce boosts gut health with every bite!

How To Make Cauliflower Falafel

Let’s begin by preheating your oven to 400 degrees Fahrenheit (or 200 degrees Celsius). Line a baking sheet with parchment paper, or grease lightly to prevent sticking. 

Pulse your cauliflower florets in a food processor until finely minced. Place in a separate bowl while you process the rest of the ingredients. Place the green plantain and yellow onion in the food processor. Follow with the fresh parsley, cilantro,and garlic. Next, add three tablespoons of cassava flour and one tablespoon of arrowroot flour. Finish with the olive oil, sea salt, turmeric powder, and cumin into the food processor. Blend until well-combined but still has texture. 

Food processing ingredients for Cauliflower Falafel - Amy Myers MD®

Add the minced cauliflower back into the food processor. Slowly pulse until you reach a dough-like consistency. Use your hands to scoop out small amounts and roll them into balls or patties. Place each cauliflower falafel onto the prepared baking sheet. Make sure to leave a little space in between. 

Rolling Cauliflower Falafel dough into balls - Amy Myers MD®

Bake for 25–30 minutes, flipping them halfway through to ensure an even cook. The falafels will be golden-brown on the outside and firm to the touch when done.

Cauliflower Falafel dough balls on a cooking sheet - Amy Myers MD®

To make the tigernut dressing, melt the coconut oil and pour into a small bowl. Whisk in the tigernut butter and lemon juice. Add one scoop of Leaky Gut Revive®, lemon zest, cumin, and chopped cilantro. Mix until you reach a smooth and creamy consistency. If you prefer thinner dressing, add a splash of water or lemon juice until you achieve your desired consistency. 

Adding Leaky Gut Revive® to the tigernut sauce for the Cauliflower Falafel - Amy Myers MD®

Try pairing this cauliflower falafel recipe with a colorful salad or Roasted Cabbage with Coconut Yogurt.

Cauliflower Falafel With Tigernut Sauce - Amy Myers MD®

Supporting your health has never been easier! In addition to using Leaky Gut Revive® in sauces, you can also add it to your morning smoothie to start the day off strong. 

 

Cauliflower Falafel

Course:

Snack, Lunch, Dinner

Protocol:

Gut Health, Paleo

Servings:

4 people

Prep Time:

15 minutes

Cook Time:

35 minutes

Ingredients

Falafel:

  • 2 cups cauliflower florets
  • ½ green plantain
  • ½ medium yellow onion
  • ¼ cup fresh parsley, chopped
  • ¼ cup cilantro, chopped
  • 4 cloves garlic, diced
  • 3 tbsp cassava flour
  • 1 tbsp arrowroot four
  • 2 tbsp organic olive oil 
  • 1 tsp sea salt
  • 1 tsp turmeric powder
  • 4 tsp cumin 

Tigernut Dressing:

  • 1/2 cup coconut oil 
  • 1/4 cup tigernut butter
  • 2 tablespoons lemon juice
  • 1 scoop Leaky Gut Revive®
  • 1/2 teaspoon lemon zest
  • ½ tsp cumin
  • 1 tbsp cilantro, chopped

Instructions

Falafel:

  1. Set your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease to prevent sticking. 
  2. Using a food processor, pulse the cauliflower florets until finely minced. Transfer to a bowl and set aside. 
  3. Add the green plantain, yellow onion, parsley, cilantro, garlic, cassava flour, arrowroot flour, olive oil, sea salt, turmeric powder, and cumin into the food processor. Blend until the mixture is well-combined but still holds some texture. 
  4. Add the minced cauliflower back into the food processor. Pulse a few times to evenly incorporate it with the rest of the ingredients. You’re aiming for a sticky dough-like consistency that can be easily shaped. 
  5. Using your hands, form the mixture into small, round balls or patties. Place them onto the prepared baking sheet, leaving space between each. 
  6. Bake for 25–30 minutes, flipping halfway through, until the falafels are golden-brown on the outside and firm to the touch. 

Tigernut Dressing:

  1. Gently warm the coconut oil until it's fully melted. 
  2. In a mixing bowl, whisk together the tigernut butter, melted coconut oil, lemon juice, Amy Myers Leaky Gut Revive, lemon zest, cumin, and chopped cilantro. Blend until the dressing is smooth and creamy. 
  3. If the dressing feels too thick, add a small splash of water or extra lemon juice to thin it to your desired consistency. 

Serve & Enjoy:

Plate your crispy, golden falafels with a drizzle of Tigernut Lemon Dressing on top.