About This Recipe
Meet your new favorite meal-prep lunch: air-fried spinach falafel, fluffy quinoa, crunchy cucumbers and tomatoes, and a zesty lemon–tahini drizzle layered in portable salad jars. It’s bright, satisfying, and loaded with plant protein and fiber—perfect for busy weekdays.
Ingredients
- Falafel: 1 can (15 oz) chickpeas, drained and rinsed; 1 packed cup fresh spinach; 1/2 cup parsley or cilantro; 1/4 small onion; 2 garlic cloves; 1/3 cup oat flour; 1 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp baking powder; 1/2 tsp fine sea salt; black pepper; zest of 1/2 lemon; olive oil spray
- Dressing: 2 tbsp tahini; juice of 1 lemon; 1/2 tsp honey or maple syrup (optional); 1 small garlic clove, finely grated; 2–3 tbsp cold water to thin; pinch of salt
- Salad Layers: 1 cup cooked quinoa (chilled); 1 cup chopped cucumber; 1 cup halved cherry tomatoes; 2 cups chopped romaine or mixed greens
Instructions
- Cook the quinoa: If not using pre-cooked, simmer 1/2 cup dry quinoa in 1 cup water until fluffy (12–15 minutes). Cool completely.
- Make the falafel mix: In a food processor, pulse chickpeas, spinach, herbs, onion, garlic, oat flour, cumin, coriander, baking powder, salt, pepper, and lemon zest until coarse and scoopable—avoid a paste.
- Form and cook: Scoop into 12 small patties. Mist with olive oil spray and air-fry at 390°F (200°C) for 10–12 minutes, flipping halfway, until golden and set. Oven option: bake at 425°F (220°C) for 14–16 minutes.
- Whisk the dressing: Stir tahini, lemon juice, honey/maple (if using), grated garlic, and salt. Whisk in cold water until smooth and pourable.
- Assemble two jars: Divide dressing between the bottoms of two 24–32 oz jars. Layer in this order: quinoa, cucumbers and tomatoes, greens, then 6 falafel per jar. Seal and refrigerate.
- Serve: Shake the jar well or tip into a bowl to toss. Enjoy chilled, or warm falafel 20–30 seconds before adding to greens for a warm–crunch contrast.
Healthy Focus
These salad jars are plant-forward and fiber-rich, featuring air-fried (not deep-fried) falafel for minimal oil. Chickpeas and quinoa supply steady, satisfying protein, while colorful vegetables and sesame tahini add micronutrients and healthy fats—without added sugars.
Nutrition Facts (per serving)
- Calories: 555
- Protein: 20g
- Fat: 18g
- Carbs: 75g
- Fiber: 15g
- Net Carbs: 60g
Serves 2 (1 jar per serving). Nutrition is an estimate and will vary by brands and portion sizes.
Tips & Variations
- Make it gluten-free: Use certified gluten-free oat flour.
- Add crunch: Layer in chopped bell pepper or shredded carrots.
- Extra greens: Fold in baby arugula or spinach to the jar before serving.
- Flavor twist: Add 1/2 tsp smoked paprika or chili flakes to the falafel mix.
- Sauce swap: Try cilantro–lime yogurt (use dairy-free yogurt for vegan).
- Grain swap: Use farro, brown rice, or cauliflower rice to fit your goals.
Make-Ahead & Storage
- Assemble and refrigerate up to 3–4 days; keep dressing on the bottom for crisp greens.
- Falafel can be cooked and chilled separately; re-crisp in the air fryer for 2–3 minutes.
- For the best texture, leave tomatoes whole if prepping more than 2 days ahead.
Serving Suggestions
- Add pickled onions or pepperoncini for tang.
- Top with fresh herbs (parsley, dill) and a squeeze of lemon before serving.
- Pair with a fruit cup or sparkling water for a balanced desk lunch.