PCOS Friendly Falafel - Baked Falafel with Tahini Sauce and Greek Salad - PCOS-Friendly Recipe
This PCOS Friendly Falafel - Baked Falafel with Tahini Sauce and Greek Salad is a PCOS-friendly recipe with 450 calories, 18g protein, and 60g carbs per serving. Ready in 50 minutes. High in fiber (15g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- For the falafel: 1 cup dried chickpeas
- 1/2 large onion (roughly chopped, about 1 cup)
- 2 tablespoons finely chopped fresh parsley
- 2 tablespoons finely chopped fresh cilantro
- 1 teaspoon salt
- 1/2-1 teaspoon dried hot red pepper
- 4 cloves of garlic
- 1 teaspoon cumin
- 1 teaspoon baking powder
- 4-6 tablespoons flour. For the tahini sauce: 1/2 cup tahini (sesame seed paste)
- 3/4 teaspoon finely minced garlic
- 1/2 cup lemon juice
- 1/4 cup water
- 1/4 cup olive oil
- 1/4 teaspoon salt. For the Greek salad: 2 cups chopped lettuce
- 1 cucumber
- 1 tomato
- 1/2 red onion
- 1/2 cup feta cheese
- 1/4 cup olives
- 2 tablespoons olive oil
- 1 tablespoon lemon juice, salt and pepper to taste.
Instructions
- Soak the chickpeas overnight, then drain. Or, you can use canned chickpeas. Place drained uncooked chickpeas, and onions in the bowl of a food processor fitted with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not pureed. Sprinkle in the baking powder and 4 tablespoons of the flour, and pulse. You want to add enough bulgur or flour so that the dough forms a small ball and no longer sticks to your hands. Turn into a bowl and refrigerate, covered, for several hours. Form the chickpea mixture into balls about the size of walnuts, or use a falafel scoop, available in Middle-Eastern markets. Heat oil in a deep pot, 375 degrees. Fry one ball to test. If it falls apart, add a little flour. Then fry about six balls at once for a few minutes on each side, or until golden brown. Drain on paper towels.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this PCOS Friendly Falafel - Baked Falafel with Tahini Sauce and Greek Salad recipe is designed to be PCOS-friendly. At 450 calories per serving with 18g of protein, it supports balanced blood sugar and hormonal health. It also provides 15g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 20 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 450 calories, 18g protein (16%), 60g carbs, 15g fat. Plus 15g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 450 calories, it fits within typical PCOS meal plan targets for Dinner. 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 2 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.
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