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Tofu Falafel

As I mentioned in an earlier blog post, soy has protective qualities for your heart and tofu is one of the better versions of soy. But soy isn’t for everyone. There are people for whom soy triggers a severe allergic reaction. This is NOT for them!

Before you run away from the idea of desecrating falafel with tofu…stick with me for a minute. I have the recipe for a previous version in this post that uses chickpeas, but I may like this recipe even better. This version is much healthier than the original (not my original, the fried version) and contains more protein. It’s pretty quick and easy to prepare too. In my book that’s a win-win.

Falafel is often found on food trucks and in most Middle Eastern restaurants. In fact, I’ve heard falafel referred to as the ‘hot dogs of the Middle East’. It’s often stuffed into a pita pocket with cucumber and other veggies and maybe a little sauce. I served it with a tahini garlic dressing that is so flavorful, you will want to drink it…but don’t.

Tofu Falafel

This is a protein-filled healthier version of the original fried fare that we find on food trucks in the city
Course Main Course, Snack
Cuisine Mediterranean


  • 1 large mixing bowl


  • 3 blocks tofu, thoroughly pressed and drained I used firm firm so I could mold it more easily
  • 1 cup onion finely chopped
  • 3 tbsp olive oil
  • 1 cup bread crumb substitute I used almond flour
  • 1/4 fresh parsley (optional) I didn't have and didn't miss this
  • 1 1/2 tbsp sesame oil
  • 3 tbsp gluten free tamari soy sauce
  • 3 cloves garlic, minced
  • 1/2 cup toasted sesame seeds didn't have, didn't miss
  • 1 tbsp ground cumin I typically use more spice than called for but that's just me
  • 1 tbsp turmeric always use black pepper with this so it can work its magic
  • 4 tbsp tahini
  • juice one lemon
  • 1/4 tsp cayenne hubby doesn't like hot so didn't add, didn't miss


  • Mix all ingredients together in a large bowl.
  • Form into small cakes, the size of a medium cookie
  • Bake at 350 degrees F on a parchment lined baking sheet for easy clean up
  • I check at 30 minute for outside crispness but it took 45-50 minutes to complete.
  • I served it with tahini garlic dressing
Tried this recipe?Let us know how it was!

With a little imagination, you can make so many recipes much healthier without sacrificing flavor. Don’t be afraid to experiment. Sometimes it might not work out quite the way you planned. But then again, it might be even better!

If you continue to follow the path you’re on, where will it lead you in six months? a year? Isn’t it time to take a different approach?

What you have done in the past hasn’t worked or at least has not stuck. I can help you change that. Click here for a free consultation. You have nothing to lose except those nasty cravings.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who are at risk for a serious health issue such as high blood pressure, high cholesterol or high blood sugar.  If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.


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