Lentil Falafel | Kathy’s Vegan Kitchen

Lentil falafel is a quick and easy falafel recipe made with lentils instead of chickpeas. Full of incredible savory flavor, this lentil falafel recipe can be air-fried or baked. Dip in tangy tahini dressing or wrap in a sandwich full of fresh vegetables and grill to perfection.

After realizing I forgot to soak the chickpeas for my falafel wraps, I made lentil falafel instead.  Lentils, like chickpeas, have the perfect texture for falafel. Since I always have lentils on hand, I didn’t have to change my dinner plan. This lentil falafel recipe is so easy!

I love lentils because of their meaty texture and high nutritional benefits. For this lentil falafel recipe, I chose prepared brown lentils. Every time I shop at Trader Joe’s, I always buy a bunch of steamed, prepared lentils. 

The Health Benefits of Lentils

According to Healthline, though different types of lentils may vary slightly in their nutrient contents, one cup (198 grams) of cooked lentils generally provides about:

• Calories: 230
• Carbs: 39.9 grams
• Protein: 17.9 grams
• Fat: 0.8 grams
• Fiber: 15.6 grams
• Thiamine: 22% of the Reference Daily Intake (RDI)
• Niacin: 10% of the RDI
• Vitamin B6: 18% of the RDI
• Folate: 90% of the RDI
• Pantothenic acid: 13% of the RDI
• Iron: 37% of the RDI
• Magnesium: 18% of the RDI
• Phosphorous: 36% of the RDI
• Potassium: 21% of the RDI
• Zinc: 17% of the RDI
• Copper: 25% of the RDI
• Manganese: 49% of the RDI

Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria.

Lentil Falafel Ingredients

• Brown Cooked Lentils: I buy prepared, steamed lentils at Trader Joe’s.
• White Onion: White onions have a stronger flavor than yellow onions, and are used to make falafel.
• Red Onion: Red onion is sweet and works perfectly with white onions.
• Jalapeno: A deseeded, deveined jalapeno gives the lentil falafel a little heat without making it spicy.
• Garlic: I prefer fresh garlic cloves with falafel.
• Parsley: Parsley brightens flavors. It adds balance to savory dishes the way that a little lemon juice can make something just taste better. Parsley is mild “bitter”. The tastebuds on your tongue can distinguish 5 tastes – salty, sweet, sour, bitter, and umami
• Dill: The feathery green leaves of the dill plant have a bright, sweet flavor—somewhere between anise, parsley, and celery. Dried dill seed is even more pungent. In the United States, its flavor is best known as a component of dill pickles
• Cilantro: For those who appreciate it, cilantro tastes like a stronger version of parsley, with a tangy citrus flavor. However, some people loathe cilantro. Between 4% and 14% of tasters describe the flavor of cilantro as soapy or rotten.
• Coriander: Floral and citrusy, coriander is a very fresh-tasting spice. Its mildly sweet, lemony flavor is often harnessed in conjunction with other spices in savory recipes; you’ll often see cumin and coriander paired together.
• Cumin: Rich and hearty, earthy and warm, with an edge of citrus, Cumin adds instant depth to any dish. 
• Chickpea Flour: Chickpea Flour is stone ground from rich and hearty whole garbanzo beans. It’s a good source of fiber and a popular ingredient for gluten-free baking.
• Tahini: Tahini, also called “tahina” in some countries, may look a little like peanut butter, but it doesn’t taste like it. Tahini isn’t sweet like most nut butter, and the nutty flavor is strong and earthy and can be a little bitter.
• Lemon Juice: Fresh lemon juice is best for the flavor if available.

Lentil Falafel Ingredient Substitutions

• Green lentils are similar enough in flavor and texture to be used interchangeably in recipes. We like that these lentils are inexpensive and easy to find and tend to hold their shape when cooked.
• Yellow onion is a suitable replacement for white onions.
• Shallots are a great replacement for red onions.
• Skip the jalapeno if you don’t like a little spice.
• Dried herbs can be more potent than fresh herbs (unless they’ve been sitting in your spice drawer for 5 years). This means you need fewer dried herbs than fresh ones when substituting one for the other. A good rule of thumb is 1 tablespoon fresh herbs = 1 teaspoon of dried herbs.
• Ground coriander replaces cumin. Cumin and coriander grow from a plant in the parsley, or Apiaceae, family.
• Choose any flour of choice.
• Peanut butter is often recommended as a substitute for tahini, but cashew butter may yield better results. It is a more neutral nut butter and is often used as a base for plant-based dips, sauces, and salad dressings much like tahini. For those with sesame allergies, cashew butter is a seed-free alternative.
• Use bottled lemon juice when you don’t have bottled lemon juice.

How to Make Lentil Falafelel

1. Pulse the onions and garlic in a food processor furst.
2. Then, add all the other ingredients and pulse again until combined.  
3. It is necessary to refrigerate the mixture for 1 hour to have it set up before cooking.
4. Remove the chilled mixture from the refrigerator.
5. I used the slider-sized mold on a burger press to form identical lentil falafel patties.
6. Or, use the larger-sized burger mold to make lentil falafel burgers.  

• Place the lentil falafel on a prepared baking sheet with a silicone mat or parchment paper.

Cooking Options

Air-frying

1. Since the falafel dough is a bit sticky, I suggest air frying in batches, in a single layer This allows the falafel to cook evenly without crowding them on the pan.
2. Roll the falafel mixture into balls or spheres, place them on a baking sheet, and then transfer them to the air-fryer basket to batch cook.
3. However, instead of tossing the falafel around in the pan (because they are delicate), gently turn them over using a spatula or your fingers. Be careful, though, not to burn yourself. For some reason, after cooking all these years, my hands don’t register heat. 
4. Place a single layer of lentil falafel in the air-fry pan’s base, making sure not to overlap the falafel pieces.
5. Cook at 350 degrees for 15 minutes, flipping over each falafel at 8 minutes, and then cook the other side for the remaining 7 minutes.
6. Remove air-fried falafel and place it on a cooking sheet and place it in a warm oven to keep warm.
7. Repeat the process for all the falafel until done.

Baking

1. Preheat the oven to 400 degrees
2. Line a baking sheet with a silicone baking mat or parchment paper.
3. Bake for 30 minutes, making sure to turn the lentil falafel over halfway through baking. 

Now, serve with tahini dressing, or make a lentil falafel wrap. 

Tahini Dressing Ingredients

• Tahini: Tahini, also called “tahina” in some countries, may look a little like peanut butter, but it doesn’t taste like it. Tahini isn’t sweet like most nut butter, and the nutty flavor is strong and earthy and can be a little bitter.
• Water: The water thins the dressing.
• Lemon Juice: Use fresh lemon juice when possible.
• Salt/Pepper: Salt and pepper help enhance the ingredients.
• Garlic: Fresh garlic cloves are always best for the deepest flavor in the dressing.

Tahini Dressing Ingredient Substitutions

• Use hummus instead of tahini.
• Peanut butter is often recommended as a substitute for tahini, but cashew butter may yield better results. It is a more neutral nut butter and is often used as a base for plant-based dips, sauces, and salad dressings much like tahini. For those with sesame allergies, cashew butter is a seed-free alternative.
• I also like lemon basil dressing with lentil falafel.

Sandwich Toppings

• Arugula: I choose arugula for its peppery flavor.
• White onions: White onions go well because of the ingredients in the sandwich.
• Tomatoes: Choose any type of tomatoes; I like hot house tomatoes.
• Cucumbers: I like Persian cucumbers because they have fewer seeds.
• Dill Pickle Chips: I love dill pickles on sandwiches.
• Lavash Wrap or Oil-Free Tortilla: I love lavash because it’s a great oil-free wrap alternative.
• Tahini Dressing: Add a small amount of tahini dressing for a lemony taste.

How to Make a Lentil Falafel Wrap Sandwich

• Place a lavash wrap or tortilla on a flat service
• Place a handful of arugula in the center of the wrap
• Add three lentil falafel patties

• Then, add onions, tomatoes, pickles, and a small amount of tahini dressing.

• Eat the falafel wrap cold or heat it in a skillet, turning it as it toasts, for a hot option. 

Recipe FAQs

Tips

• Do not over-pulse the ingredients in the food processor.
• If using a canned lentil, drain and dry on paper towels before adding to the food processor.
• If cooking raw lentils, do not overcook them. Mushy, wet lentils do not work well in this recipe.
• Make the tahini dressing first, and allow it to chill and thicken in the refrigerator.
• The best way to reheat falafel is in the oven. Preheat your oven to 400°F (200°C). Next, arrange the falafel on a baking tray and cover it with foil. Reheat the falafel for 5-7 minutes, or until piping hot.
• You can freeze the falafel pre- or post-frying. Either way, you’ll need to arrange them on a baking tray in a single layer, freeze them until solid, then pack them into food bags and label them.
• To thaw your falafel, take them out of the freezer the night before you want to use them and let them thaw slowly in the fridge. If you’re in a rush, put them in a sealed bag and submerge the bag in water. Alternatively, you can cook the falafel straight from frozen in the oven or the microwave.

Try this lentil falafel recipe dipped in a zesty tahini dressing, or add it to a sandwich wrap!

Great Vegan Entrees to Try

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📖 Recipe

Lentil Falafel

Kathy Carmichael

Lentil falafel is a quick and easy falafel recipe made with lentils instead of chickpeas. Full of incredible savory flavor, this lentil falafel recipe can be air-fried or baked. Dip in tangy tahini dressing or wrap in a sandwich full of fresh vegetables and grilled to perfection.

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Entrees

Cuisine Mediterranean

Servings 4 servings

Calories 338 kcal

Instructions 

Making the Lentil Falfael Mixture

• Pulse the onions and garlic in the base of the food processor.

• Add all the remaining ingredients and pulse until all the ingredients are combined.

• Do not over-pulse or mix; the mixture should be chunky.

• Cover and place in the refrigerator for an hour to set up.

• Using a slider or small burger press mold, cookie baller, or your hands, form identical oval or circular-shaped falafel.

Making the Tahini Dressing

Air-Fried Lentil Falafel

• Place a single layer of lentil falafel in the air-fry pan’s base, making sure not to overlap falafel pieces.

• Cook at 350 degrees for 15 minutes, flipping over each falafel at 8 minutes, and then cook the other side for the remaining 7 minutes.

• Remove air-fried falafel and place it on a cooking sheet and place it in a warm oven to keep warm.

• Repeat the process for all the falafel until done.

Baked Lentil Falafel

• Preheat the oven to 400 degrees

• Line a baking sheet with a silicone baking mat or parchment paper.

• Bake for 30 minutes, making sure to flip the falafel over halfway through cooking.

Making a Falafel Wrap

• Lay a lavash or tortilla on a flat surface

• Place a hadnful of arugula

• Add three lentil falafel pieces

• Now, add onions, cucumber, tomatoes, and pickles

• Drizzle with tahini dressing

• Fold the sides of the wrap and tightly roll the wrap.

• Eat cold or place in a skillet and cook on medium-low, turning and it toasts in the pan.

Notes

• Do not over-pulse the ingredients in the food processor.
• If using a canned lentil, drain and dry on paper towels before adding to the food processor.
• If cooking raw lentils, do not overcook them. Mushy, wet lentils do not work well in this recipe.
• Make the tahini dressing first, and allow it to chill and thicken in the refrigerator.
• The best way to reheat falafel is in the oven. Preheat your oven to 400°F (200°C). Next, arrange the falafel on a baking tray and cover it with foil. Reheat the falafel for 5-7 minutes, or until piping hot.
• You can freeze the falafel pre- or post-frying. Either way, you’ll need to arrange them on a baking tray in a single layer, freeze them until solid, then pack them into food bags and label them.
• To thaw your falafel, take them out of the freezer the night before you want to use them and let them thaw slowly in the fridge. If you’re in a rush, put them in a sealed bag and submerge the bag in water. Alternatively, you can cook the falafel straight from frozen in the oven or the microwave

Nutrition

Serving: 4gCalories: 338kcalCarbohydrates: 42gProtein: 17gFat: 1gPolyunsaturated Fat: 1gSodium: 182mgPotassium: 1043mgFiber: 13gSugar: 9gVitamin A: 1766IUVitamin C: 41mgCalcium: 157mgIron: 7mg

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂