Baked Green Lentil Falafels + Cashew Sauce | Gluten-Free & Vegan Recipe

Bol d'été falafels lentilles vertes vegan sans gluten

A simple, budget-friendly summer recipe.

The falafels are baked for a lighter version, and the cashew sauce brings a creamy, flavorful touch. Perfect for a quick lunch, meal prep or balanced dinner bowl.

Health Benefits of the Ingredients

This summer vegan bowl with baked green lentil falafels vegan & gluten free, is packed with essential nutrients. It combines plant-based proteins, fiber, healthy fats, and antioxidants—ideal for a balanced, nourishing and digestible meal.

• Green lentils are high in plant-based protein, iron, fiber, and folate. They help regulate blood sugar, support digestion, and contribute to energy and immunity.

• Cashews provide heart-healthy unsaturated fats, magnesium, and zinc, supporting brain function and skin health.

• Brown rice is a complex carbohydrate that releases energy slowly while providing fiber, manganese, and selenium.

• Fresh herbs like mint and parsley offer vitamin C and K, and aid digestion.

• Tomatoes and cucumbers are rich in antioxidants and water, adding hydration and freshness.

This gluten-free vegan recipe is ideal for anyone looking for a wholesome, satisfying and colorful summer dish.

Baked Green Lentil Falafels + Cashew Sauce | Gluten-Free & Vegan Recipe

Ingredients - For 2 persons

For the green lentil falafels

• 150 g green lentils

• 1 garlic clove

• 1/2 onion

• 2 tbsp gluten-free flour (buckwheat, chickpea, quinoa...)

• 1 tbsp olive oil

• 1 pinch unrefined salt

• 1 small bunch fresh parsley

For the bowl

• 120 g brown rice

• 1 cucumber

• 2 tomatoes

• A few fresh mint leaves

  
  

For the creamy cashew sauce

• 50 g cashews (soaked 10 minutes in boiling water)

• Juice of 1/2 lemon

• 1 raw or roasted garlic clove (or 1 tsp garlic powder)

• 1 pinch unrefined salt

• A little water (to adjust consistency)

Instructions

1. Make the falafels

1. Place the green lentils, chopped onion, and halved garlic clove in a saucepan. Cover with water and simmer for 20–25 minutes until the lentils are very soft.

2. Drain and let cool at room temperature.

3. Transfer to a food processor with the cooked onion, garlic, olive oil, flour, and chopped parsley. Blend until a thick paste forms. Alternatively, mash with a fork for a chunkier texture.

4. Shape into balls and place on a baking sheet lined with parchment paper.

5. Bake at 180°C (350°F) for 30 minutes, flipping halfway through. Optional: pan-fry with a bit of olive oil for extra crispiness.

   
   

2. Prepare the sides

1. Cook brown rice as directed on the package.

2. Slice the cucumber and tomatoes.

3. Finely chop the mint.

4. Set aside for serving.

   
   

3. Make the cashew sauce

1. Drain the soaked cashews and add them to a blender with lemon juice, garlic, salt, and a little water.

2. Blend until smooth and creamy. Adjust the amount of water depending on the texture you want.

3. Optional: flavor with herbs or spices (mint, coriander, curry, turmeric…).

   
   

4. Assemble the bowl

In a large bowl, serve the rice, add a few falafels, fresh vegetables, and drizzle generously with cashew sauce. Top with fresh mint for a refreshing finish.

Tips

• Falafels and sauce can be made ahead and stored for 3–4 days in the fridge.

• You can swap green lentils for chickpeas, red lentils, or beans.

• Add avocado, sunflower seeds, or shredded red cabbage to boost nutrition.