Tofu Edamame Falafel, Tofu Tahini - PCOS-Friendly Recipe
This Tofu Edamame Falafel, Tofu Tahini is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 teaspoon toasted coriander seeds
- 1 teaspoon toasted cumin seeds
- 2 cloves garlic
- One 14-ounce block super-firm tofu, pressed and drained, cut into 1-inch cubes
- 2 cups frozen shelled edamame, thawed
- 1 cup roughly chopped yellow onion
- 1/2 cup packed fresh parsley leaves
- 1/4 cup packed fresh cilantro leaves
- 1/4 cup all-purpose flour
- 1 tablespoon soy sauce
- Salt and freshly ground black pepper
- Vegetable oil
- 2 tablespoons rice vinegar
- 1 tablespoon honey
- 1 tablespoon extra-virgin olive oil
- 2 cups baby arugula
- 2 cups romaine lettuce, chiffonade
- Tofu Tahini, recipe follows
- Pickled Shallots, recipe follows
- Toasted sesame seeds, for garnish
Instructions
- Place the coriander seeds, cumin seeds and garlic into the bowl of a food processor. Blend on high speed until the spices and garlic are finely ground.
- Add in the tofu, edamame, onions, parsley, cilantro, flour and soy sauce. Season generously with salt and pepper. Process until the mixture forms a rough paste.
- Heat several inches of vegetable oil in a deep, wide pot to 375 degrees F.
- Roll the falafel into 2-inch balls. Fry the balls in small batches until golden brown and crispy, 3 to 4 minutes. Drain on paper towels and lightly season with salt.
- In a small bowl, whisk together the rice vinegar, honey and olive oil and season with salt and pepper. Toss with the arugula and romaine lettuce. Season lightly with more salt and pepper.
- To serve, divide the salad greens among four plates. Divide the falafel among the plates, placing on top of the salad. Spoon the Tofu Tahini over the falafel. Garnish with some Pickled Shallots and sesame seeds. Serve immediately.
- Serving Ideas: In a pita bread as a sandwich. On toothpicks as an hors d'oeuvre/appetizer.
- Combine the sesame seeds, yogurt, lemon juice, soy milk, lemon zest and tofu in a blender and process until smooth. Season with salt and pepper and add water if necessary for consistency. Keep refrigerated until needed. Can be served warm or cold.
- In a small pot, combine the rice vinegar, 1 cup water, sugar, mustard seeds, chile, star anise and salt. Bring to a boil over high heat, and then remove from the heat.
- Place the shallots in a deep bowl set over another bowl of ice. Pour the hot brine over the shallots and submerge the shallots, gently stirring with a spoon. Place a paper towel over the shallots to completely submerge them. Allow to cool to room temperature. Keep refrigerated in the brine until needed.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Romaine Lettuce, Sesame Seeds, Honey.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Tofu Edamame Falafel, Tofu Tahini recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment