Frugal Vegan Cookbook + Falafel Bowl with Israeli Couscous

Frugal Vegan

I love vegan cooking and baking! It’s easy, inexpensive, and healthy. You heard that right! Eating vegan is a frugal and tasty lifestyle change–even if you only support Meatless Mondays or cut out meat a few meals per week. I’ve been stocking up on cookbooks because they bring me so much inspiration and I had to share this awesome recipe with you. If you love simple and delicious recipes as much as I do, you’ll love FRUGAL VEGAN by Katie Koteen and Kate Kasbee of Well Vegan

FRUGAL VEGAN will inspire you as you flip through the 99 tasty plant-based recipes. The cookbook contains tons of tips and tricks for eating vegan that will help a beginner or seasoned cook!

The recipes may be simple but they are not boring! They’re full of flavor, vibrant colors, nutrient rich, yet affordable.

Learn how to cook impressive falafels with your own homemade sauce over a couscous salad. Or bake a wacky cake! Whether you’re searching for breakfast, lunch, or dinner, you’ll find a recipe that leaves you satisfied.

Falafel Bowl with Israeli Couscous

Falafel Bowl with Israeli Couscous
Nut-free, soy-free
Splurge: none
Serves 4 • 50 minutes to prepare

Falafel is fun to say and even more fun to eat. Making it from scratch is pretty enjoyable, too! This recipe is a good one to make with kids, as there isn’t much to it aside from throwing your ingredients into a food processor and rolling the mixture into balls. Of course, you’ll want to leave the frying to an adult who can reach the stove. Crispy on the outside and moist on the inside, these falafel are a great supplement to salads and wraps in addition to the bowl below. Don’t hesitate to double the recipe and freeze half for later!

2 cups (402 g) dried chickpeas, soaked 8–12 hours
1/8 cup (5 g) chopped fresh parsley
4 cloves garlic, minced
½ yellow onion, chopped
1½ tsp (4 g) cumin
1 tsp ground coriander
1 tbsp (8 g) whole wheat flour
½ lemon, juiced
¼ tsp cayenne pepper
1½ tsp (8 g) sea salt, plus more to taste
¼ tsp black pepper
2 tbsp (30 ml) canola oil, for frying
2 cups (370 g) couscous, cooked
4 cups (188 g) baby spinach
1 cup (119 g) cucumber, thinly sliced
1 cup (149 g) cherry tomatoes, halved
½ cup (58 g) radishes, thinly sliced
1 cup (240 ml) Cucumber Tzatziki Sauce (recipe below)

Combine the chickpeas, parsley, garlic, onion, cumin, coriander, flour, lemon juice, cayenne pepper, salt and pepper in a food processor. Blend until the chickpeas have been reduced to a fine paste and the ingredients are fully combined. Resist the temptation to add water! If the mixture feels dry, continue to process. The consistency should be just moist enough that you can squeeze a bit of the mixture between your fingers and it holds its shape. Transfer the falafel mixture to a mixing bowl and set aside.

Heat 2 tablespoons (30 ml) of canola oil in a pan over medium heat, and line a plate with a few paper towels. Roll the falafel mixture into golfball-size balls and carefully place them in the pan, using the back of a spatula or fork to slightly flatten each patty. Cook the falafels for 3 to 5 minutes on each side, or until crispy and golden brown, working in batches and adding more oil as needed. When done, transfer each falafel to the paper towel–lined plate to drain any excess oil. Divide the couscous, baby spinach, cucumber, cherry tomatoes and radishes between 4 bowls. Top with a few falafel pieces and a drizzle of Cucumber Tzatziki Sauce. Serve immediately.

Cucumber Tzatziki Sauce
Nut-free, gluten-free
Splurge: Use fresh dill and parsley instead of dried
Serves 4 • 5 minutes to prepare

Tzatziki sauce is popular in Greek cuisine and is often served as a condiment on gyro sandwiches. Though traditional Tzatziki is made with strained yogurt, we think you’ll find the taste and texture of this plant-based version to be spot on. You can use it to add a garlicky zip to any Mediterranean-inspired dish, as a sandwich spread or to replace sour cream on a baked potato. Really, there is no wrong answer! This stuff is good on everything.

1 cup (248 g) soft tofu
½ lemon, juiced
½ cup (60 g) cucumber, diced
1 tsp dried dill
1 tsp dried parsley
1 small garlic clove, minced
¼ tsp salt
1/8 tsp black pepper

Press the tofu with paper towels to remove as much water as possible. Combine all of the ingredients in a blender or food processor and blend until silky smooth.

Frugal Vegan Recipe

Did I mention the photography in FRUGAL VEGAN is gorgeous? That’s even to leave you inspired! Mine is still a work in progress, but where my lighting lacked–the falafels made up in flavor.

This recipe was fun to make, nice to present, and delicious to eat. It was filling but not heavy–perfect for dinner. But would also make a great leftover lunch! The tzatziki sauce was a perfect addition to this bowl and my new favorite dip for chopped veggies! Since I didn’t have any soft tofu readily available, I substituted in dairy-free yogurt. But I can’t wait to try tzatziki sauce made with tofu! I can only imagine the dreamy consistency.

Have you picked up your copy of FRUGAL VEGAN? Which recipes are your favorites?! Let me know in the comments section.

Frugal Vegan Recipe

I received a free copy of Frugal Vegan from Page Street Publishing in exchange for writing a review on the blog. As always, all thought and opinions are my own!

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16 thoughts on “Frugal Vegan Cookbook + Falafel Bowl with Israeli Couscous

  1. This looks soooo delicious! I am going to pin this recipe, and can’t wait to try it sometime – it’s exactly the sort of healthy food my family and I love! 🙂

    Liked by 1 person

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