Healthy Recipe: Beet Falafel with Tzatziki Sauce

Beet FalafelServe these baked beet falafels as a lunch over mixed greens and top it with our tzatziki sauce for a healthier take on a fried favorite!

For the Beet Falafel

1 red beet, grated or diced
1 14.5 oz. can no salt added chickpeas, drained and rinsed, reserve the chickpea liquid
1 cup chickpea flour
2 medium carrots, grated
2 shallots, diced
1 T harissa paste
2 T tahini paste
2 garlic cloves, minced
2 T fresh parsley, chopped
1 ½ t cumin
1 t ground coriander
½ t salt


1. Preheat the oven to 400° F and line a baking sheet with parchment paper.
2. Add all ingredients except tahini sauce to a food processor. Pulse until the mixture comes together; does not need to be a smooth paste. If too dry, add a tablespoon of aquafaba at a time to the food processor until desired texture is reached.
3. Form 1 oz. balls and place on the prepared baking sheet.
4. Bake for 30 minutes.
5. Serve over mixed greens and drizzle with tahini sauce, lemon juice, olive oil, thinly sliced red onion or other desired toppings (optional).

4 Servings

Nutrition Per Serving
Calories: 280
Fat: 10g
Cholesterol: 45mg
Sodium: 240mg
Carbohydrates: 24g
Protein: 24g

For the Tzatziki Sauce

½ English cucumber, peeled
2 cups plain Greek yogurt
1 clove garlic, chopped very fine (or pressed)
¼ cup dill, finely chopped
1 T lemon juice
¼ t salt (or to taste)
1/8 t pepper


1. Finely dice cucumber (or place in a food processor). Strain or squeeze cucumber of its juices.
2. Combine the strained and chopped cucumber with the yogurt, lemon juice, garlic, dill, salt, and pepper.
3. Mix everything together and add more salt if needed.
4. Refrigerate for 1 hour or overnight.
5. Serve with Baked Falafel

4 Servings

Nutrition per serving
Calories: 100
Fat: 3g
Sodium: 200mg
Carbohydrates: 7g
Protein: 13g

We create healthy recipes just like this one every Tuesday at 5:30 pm in our Culinary Medicine cooking classes! Find our upcoming menu and sign up HERE.