Here’s a delicious and easy recipe for your next healthy bento box lunch. This Baked Falafel and Veggie Stick Bento is packed with flavor and nutrients, making lunchtime a joy for you.
Key Ingredients & Substitutions:
- Canned Chickpeas: You can use dried chickpeas, but remember to soak and cook them first.
- Fresh Herbs: Parsley and cilantro are great; feel free to add dill or mint.
- Whole Wheat Pita Bread: Any flatbread works, or skip it for a gluten-free option.
- Hummus: Store-bought is fine, or make your own.
- Colorful Veggies: Bell peppers, carrots, cucumber, and cherry tomatoes add crunch.
Ingredients:
For the Baked Falafel:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1/4 cup whole wheat flour
- 2 cloves garlic, minced
- 1 small onion, roughly chopped
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon baking powder
- Salt and black pepper to taste
- 1-2 tablespoons olive oil (for brushing)
For the Bento Box:
- 2 small whole wheat pita breads
- 1/4 cup hummus
- 1/2 cup cucumber sticks
- 1/2 cup carrot sticks
- 1/2 cup bell pepper strips (any color)
- 1/4 cup cherry tomatoes
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 2
- Calories per serving: Approximately 550 calories
- Tools Needed: Food processor, baking sheet, mixing bowl, parchment paper.
Step-by-Step Instructions:
1. Prepare Your Falafel Mixture
Combine the chickpeas, parsley, cilantro, whole wheat flour, minced garlic, chopped onion, lemon juice, cumin, coriander, baking powder, salt, and pepper in a food processor. Pulse until the mixture is well combined but still has some texture. Avoid over-processing to a paste.
2. Form Your Falafel Patties
Scoop about 1 tablespoon of the falafel mixture and gently roll it into small balls or flatten slightly into patties. Place them on a baking sheet lined with parchment paper. This recipe makes about 10-12 falafel.
3. Bake the Falafel
Preheat your oven to 400°F (200°C). Lightly brush each falafel with olive oil. Bake for 20-25 minutes, flipping halfway through, until they are golden brown and cooked through.
4. Prepare Your Veggie Sticks
While the falafel bakes, wash and chop your cucumber, carrots, and bell peppers into bite-sized sticks. Halve the cherry tomatoes. This adds vibrant color and crunch to your healthy bento box lunches.
5. Assemble Your Bento Boxes
Once the falafel is done, allow it to cool slightly. Divide the falafel, pita bread, hummus, cucumber sticks, carrot sticks, bell pepper strips, and cherry tomatoes evenly between two bento boxes. You now have a delightful and healthy bento box lunch.
Variation Ideas:
- Add a sprinkle of everything bagel seasoning to the falafel mixture for extra flavor.
- Include a small container of plain yogurt mixed with a squeeze of lemon juice for dipping.
- Swap out pita for whole-grain crackers or rice cakes.
- Add a few olives or a sprinkle of crumbled feta cheese to your veggie mix.
- Try different veggies like sugar snap peas, radishes, or blanched broccoli florets.
Storage Instructions:
Store your assembled healthy bento box lunches in airtight containers in the refrigerator for up to 3-4 days. For best results, keep the falafel separate from the fresh veggies and pita until you’re ready to eat. Reheat the falafel gently in a microwave or oven if desired.
Frequently Asked Questions (FAQ):
Can I freeze the falafel?
Yes, you can freeze baked falafel for up to 2-3 months. Thaw in the refrigerator before reheating.
What if I don’t have a food processor?
You can mash the chickpeas really well with a fork and finely chop the herbs and onion, then mix everything by hand.
Can I make these gluten-free?
Yes, use a gluten-free flour blend instead of whole wheat flour for the falafel and opt for gluten-free pita or just extra veggies.
What other dips go well with this bento?
Tzatziki, a simple lemon-tahini dressing, or even a spicy chili sauce would be great.
How do I prevent the veggies from getting soggy?
Ensure all veggies are completely dry before adding them to your bento box. You can also keep wetter items like cherry tomatoes in a separate small compartment.
Is this recipe good for meal prepping?
Absolutely! This Baked Falafel and Veggie Stick Bento is perfect for healthy bento box lunches meal prep for the week.