Day-Off Diet Black Bean and Quinoa Falafel

Yield: 4 servings
Calories: 264
Theme: Day-Off Diet

Enjoy lunch or dinner with this tasty twist on a traditional falafel. Black beans and quinoa are a great way to add good carbs and protein into your daily diet. Get more information about the Day-Off Diet and take the Day-Off Diet Assessment so you can find out which social support group is right for you.


  • 1 cup quinoa
  • salt, as needed
  • 1 tbsp olive oil
  • 1 medium yellow onion, chopped (about 2 cups)
  • 1 tbsp chopped garlic
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 cup chopped cilantro
  • 1/2 cup chopped parsley
  • 1/2 cup sun-dried tomatoes, cut into pieces
  • 15 oz can black beans, drained


1. Preheat oven to 425˚ F


2. Place the quinoa in a fine strainer and rinse well. Set aside to drain. Fill up a pot with lightly salted water and bring to a boil. Stir in the quinoa and cook, covered, at a simmer until the water is absorbed, 12 to 15 minutes. When absorbed, stir with a spatula or wooden spoon to fluff and set aside to steam and cool.


3. Heat the olive oil in a large sauté pan, add the onion and garlic and cook over medium heat until tender and lightly browned. Stir in the ground cumin, coriander, and a pinch of salt; cook one minute more. Remove from the heat and set aside to cool.


4. Combine the cooled onion mixture, cilantro, parsley, and sun-dried tomatoes in a food processor and pulse until finely chopped; do not puree. Add the black beans and pulse again. Transfer the mixture to a bowl and stir in the quinoa. Mix well, the mixture should resemble chunky cookie dough.


5. Form small patties of the mixture and place on a foil-lined baking sheet sprayed with cooking spray. When all of the patties are on the tray, spray the tops of the patties with cooking spray and place in the oven to roast until lightly browned on the edges, about 12 minutes.


6. Serve with a salad of chopped romaine, cucumbers, and tomatoes dressed with lemon juice and extra-virgin olive oil. 



Recipe provided by James Briscione, chef instructor at the Institute of Culinary Education.

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