To make the most of chickpeas without the drawbacks of phytic acid, this recipe relies on sprouting rather than cooking. The sprouted chickpeas are blended with sun-dried tomatoes, spices and herbs, shaped into small patties then dehydrated to concentrate the flavours and dry the texture slightly. Set on a bed of kale, carrot and red cabbage, they are drizzled with a creamy sesame and courgette dressing. A generous, nourishing bowl that is easy to prepare ahead for the whole week.
Buddha bowls with raw sprouted chickpea falafel
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Ingredients
For the falafel
- 375 g sprouted chickpeas
- 80 g sun-dried tomatoes, soaked for 20 minutes
- 3/4 white onion, chopped
- 70 g white sesame seeds
- 6 g chopped parsley (about 4 tablespoons)
- 25 g flaxseed flour
- 2 cloves of garlic
- 3 teaspoons cumin
- 1 teaspoon coriander
- 2 tablespoons lemon juice
- 1 teaspoon salt
- Pepper, to taste
For the bowl
- Shredded kale
- Grated carrots
- Grated red cabbage
- Sprouted seeds of your choice
For the sesame dressing
- 35 g white sesame seeds
- 1/2 peeled courgette
- 1 clove of garlic
- 2 tablespoons coconut nectar
- 1 tablespoon lemon juice
- 1 pinch of salt (or the equivalent of 1 tablespoon - 15 ml - of seawater)
- Pepper, to taste
Method
- Put the sprouted chickpeas, sun-dried tomatoes, half the onion, lemon juice, garlic, cumin, coriander, salt and pepper in the food processor and blend until even. Add a little water if needed.
- Transfer to a bowl and stir in the parsley, the flaxseed flour and the remaining onion.
- Shape small golf-ball-sized patties, coat them in sesame seeds and place them on a dehydrator tray.
- Dehydrate for 6 hours at 46 °C.
- Blend all the sesame dressing ingredients until smooth.
- Arrange the bowl vegetables, add two falafel patties per bowl and drizzle with the sesame dressing.
- This recipe makes 18 to 20 patties.
Tip
The falafel patties keep for 2 weeks in the fridge: make a large batch to build your bowls all week long. Allow 2 to 3 days of sprouting for the chickpeas, until the shoot is as long as the seed, rinsing them morning and evening. If the mixture is too wet when shaping, add a spoonful of flaxseed flour and let it rest for 10 minutes before starting again.
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FAQ: your questions about the raw sprouted chickpea falafel
Why don't my falafel hold together?
Almost always because the mixture is too wet or not bound enough. Here the flaxseed flour acts as the binder: on contact with the moisture from the chickpeas and the tomatoes, it gels and holds the mixture together. If your patties crumble, add a spoonful of flaxseed flour and let it rest for 10 minutes before shaping. Conversely, a mixture that sticks to your fingers firms up simply by spending 20 minutes in the fridge.
How do you dehydrate chickpeas?
After sprouting and a careful rinse, drain the chickpeas well and spread them in a single layer on the dehydrator trays. Allow 8 to 12 hours at 42 °C until they are perfectly dry and crunchy. In this recipe the chickpeas are not dehydrated on their own: it is the shaped patties that spend 6 hours at 46 °C, long enough to dry on the surface while staying soft at the centre.
What are the risks linked to eating sprouted seeds?
The risk lies in microbial contamination: the warmth and moisture of sprouting also favour the multiplication of bacteria present on the seed. The rules are simple and enough in the vast majority of cases: buy seeds intended for sprouting, rinse morning and evening with clean water, never let water stagnate at the bottom of the sprouter, and eat the sprouts within a few days, keeping them in the fridge.
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