Falafel Lettuce Cups with Cucumber-Carrot Salad
Crisp, herby falafel tucked into lettuce leaves with a cool, lemony cucumber-carrot salad. A familiar falafel supper with fresh crunch in every bite.
Fits Celiac, Hashimoto's, Pregnancy and 10 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 200 g dried chickpeas, soaked overnight, drained
- 3 tbsp gluten-free rice flour
- 15 g fresh parsley, finely chopped
- 1 clove garlic, finely grated
- ½ tsp ground cumin
- 2 tbsp olive oil
- 1 cucumber, diced
- 2 carrots, grated
- 1 head romaine lettuce, leaves separated
- 1 lemon, zest and juice
- 2 tbsp water
- ¼ tsp salt
Method
- Pulse chickpeas, parsley, garlic, cumin, flour, and salt until coarse.
- Shape into small patties and chill until firm.10 min timer
- Warm olive oil in a skillet over medium heat.
- Cook patties until browned and crisp, turning once.8 min timer
- Toss cucumber and carrots with lemon zest, juice, and water.
- Serve falafel in lettuce leaves with the bright vegetable salad.
Why it works
- 65 and over: Tender chickpea patties and finely grated carrot keep the vegetables easy to enjoy.
- Crohn's or colitis: Mild chickpea patties and fresh cucumber-carrot salad keep the flavors gentle.
- Wheat allergy: Gluten-free rice flour binds the chickpea patties.
- Soy allergy: Chickpeas, herbs, and olive oil bring flavor without soy.
- Shellfish allergy: Chickpeas and fresh vegetables make up the meal, with no shellfish ingredients.
- Gluten-free: Gluten-free rice flour binds the patties, with no gluten-containing grains or sauces.
- Dairy-free: Olive oil, chickpeas, herbs, and vegetables make this entirely dairy-free.
- No pork: Chickpea falafel and vegetables make this a pork-free meal.
- Tree nut allergy: Chickpeas and rice flour bind the patties without tree nuts.
- Milk allergy: Olive oil and chickpeas replace dairy ingredients throughout.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Kid-friendly recipes, One pan recipes, Gluten-free dairy-free recipes.