Easy Fresh or Frozen Falafel in Air Fryer: The Best Meal Prep Recipe
Enjoy homemade falafel the healthier way, crispy, golden, and perfectly cooked in the air fryer!
Made with wholesome ingredients, these falafel patties are a great way to enjoy a healthy falafel recipe at home. Skip the mess of oil and achieve the same delicious crunch with this simple, no-fuss method.
Looking for something even easier? Frozen falafel offers a quick, convenient option without sacrificing flavor or texture, perfect for those extra busy days.
In this article, I’ll cover everything you need to know, from homemade vs. store-bought falafel and why frozen falafel is a smart choice, to tools, ingredients, step-by-step instructions, storage tips, serving sauces, and the health benefits of falafel!
Make Your Own or Use Store-Bought Falafel
When it comes to falafel, you have two great options: make it from scratch or use store-bought frozen falafel. Both options have their perks, so you can choose what works best for your time and needs.
Homemade Falafel: Freshly made falafel has unbeatable flavor and texture. You control every ingredient, customize flavors, and avoid any preservatives or additives. Plus, it’s fun and rewarding to make!
Store-Bought Frozen Falafel: Short on time? Store-bought frozen falafel is a convenient option for busy weeknights. It’s pre-cooked and ready to air fry, bake, or microwave in minutes. Look for clean ingredient lists and opt for gluten-free or low-sodium varieties, if needed.
Both options work perfectly in falafel bowls, wraps, and sandwiches. If you want a full DIY experience, follow the step-by-step instructions below.
Prefer quick and easy? Skip to the cooking section to see how to cook store-bought falafel to crispy perfection.
Why Choose Frozen Falafel?
Convenience: Ready-to-cook, no soaking or blending required.
Versatility: Works in many meals, from salads to wraps.
Flexitarian Appeal: Plant-based, protein-rich, and aligns with a diet that balances plant and animal-based foods.
Time-Saving: Whip up golden, crunchy falafel in minutes, just what you need for a stress-free dinner solution.
Tools Needed
Having the right tools makes preparing falafel easier and more efficient. Here’s what you’ll need:
Food Processor: Essential for blending chickpeas, garlic, herbs, and spices into a coarse, flavorful falafel mixture.
Mixing Bowl: For combining and chilling the falafel mixture before shaping.
2-inch Ice Cream Scoop: Helps portion the mixture evenly, ensuring uniform-sized falafel balls for even cooking.
Air Fryer (or Alternative Cooking Method): Cook falafel to crispy perfection using an air fryer, pan, or oven.
Baking Sheet (if baking): If you’re baking instead of frying, a lined baking sheet is key for even cooking.
Spatula or Tongs: For flipping falafel during cooking to ensure even crispness.
With these simple tools, you’ll have everything you need to prepare crispy, flavorful falafel with ease.
Ingredients for Dietitian-Approved Garlic Scape Falafels
Chickpeas (1 ½ cups cooked or 1 can, drained and rinsed): A plant-based protein powerhouse, chickpeas provide fiber, iron, and essential nutrients while forming the hearty base of this recipe.
Onion (½ medium, chopped): Adds moisture and natural sweetness, while contributing small amounts of vitamin C and antioxidants.
Garlic (2 cloves, minced): Classic garlic flavor with antimicrobial benefits, or swap in garlic scapes for a fresh, nutrient-packed twist.
Garlic Scapes (2-3, chopped): These mild, garlicky greens add a fresh crunch and boost the falafel’s phytonutrient content.
Ground Cumin (1 tsp): Earthy and aromatic, cumin brings warmth and flavor while delivering antioxidants and digestive support.
Salt (½ tsp, adjust to taste): A little salt enhances the flavors, but keep it moderate to support heart health.
Black Pepper (1/4 tsp): Adds a subtle kick while enhancing nutrient absorption, particularly from chickpeas’ iron content.
Fresh Lemon Juice (2 tbsp): Brightens the flavor and provides vitamin C, helping with iron absorption.
Chickpea Flour (2-3 tbsp, optional): A gluten-free binder that keeps falafels together while boosting protein and fiber.
Fresh Herbs (1-2 tbsp, parsley or cilantro, optional): Parsley or cilantro add a pop of flavor, antioxidants, and anti-inflammatory benefits to round out the dish.
These thoughtfully chosen ingredients not only make a delicious falafel but also contribute to a nutrient-dense, balanced meal perfect for flexitarians and plant-based eaters alike.
Ingredient Substitutions
Looking for an easy way to customize your falafel? Here are some simple swaps to keep your falafel flavorful and delicious:
Garbanzo Beans ➡ Fava Beans: Swap chickpeas for fava beans to create a more traditional, Egyptian-style falafel with a soft, creamy texture.
Fresh Parlsey ➡ Cilantro or Dill: If you’re out of fresh parsley, cilantro or dill can provide a fresh, herbaceous flavor. You can also omit it if preferred.
Flour/Breadcrumbs ➡ Almond Flour or Oats: Need a gluten-free option? Almond flour or ground oats work as great binding agents.
Garlic Scapes ➡ Green Onions or Leeks: If garlic scapes aren’t available, green onions or leeks offer a mild, onion-garlic flavor.
These substitutions allow you to create a flavorful falafel no matter what ingredients you have on hand
Ingredient Add Ins
Want to elevate your falafel balls with more flavor and texture? Here are some tasty add-ins to try:
Fresh Herbs: Boost the freshness with extra fresh cilantro, parsley, dill, or mint.
Spices: Add fresh jalapeno, turmeric, paprika, or red chili flakes for a flavor boost and a pop of color.
Nuts & Seeds: For extra texture, mix in chopped pistachios, sunflower seeds, or sesame seeds.
Veggies: Grated carrot, zucchini, or spinach can add moisture and nutrition.
Zest: Lemon or lime zest brightens up the flavor for a fresh twist.
These add-ins bring new life to your falafel balls, letting you customize each batch to suit your taste.
Step-by-Step Instructions for Easy, Dietitian-Approved Falafel
This recipe yields 8-9 falafels, each perfectly portioned at 1/4 cup.
1. Prepare the Mixture
Combine chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice in a food processor. Pulse until the mixture is coarse but sticks together—don’t over-process! If the mixture feels too wet, add 1-2 tablespoons of flour or breadcrumbs for binding.
2. Chill the Mixture
Transfer to a bowl, cover, and refrigerate for 30-60 minutes. This step is key to firming up the mixture, making shaping easier.
3. Shape the Falafel
Use a 2-inch ice cream scoop (holds about 1.4 oz) to evenly portion the mixture. Form into balls or slightly flatten for patties, depending on your preference.
4. Cook the Falafel
Air Fryer: Preheat to 375°F (190°C). Arrange falafel in a single layer and cook for 10-12 minutes, flipping halfway for even crisping.
5. Freeze Falafel
Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.
6. Reheat from Frozen
To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.
Other Storage Tips for Leftover Falafel
Not ready to freeze your falafel? You can refrigerate them instead! Simply place leftover falafel in an airtight container and store them in the refrigerator for up to 4-5 days. When you’re ready to enjoy, reheat them in the oven or air fryer to bring back their crispy texture.
Serving Suggestions
Falafel is a versatile, plant-based protein that can be enjoyed in countless ways. Serve it in warm pita bread as a falafel sandwich, on top of a fresh salad, in a hearty falafel bowl, or paired with fries and your favorite dipping sauce.
For more creative serving ideas, check out our 10 Delicious Ways to Serve Air-Fried Falafel article for bowls, wraps, salads, tacos, and more!
Best Sauces to Serve with Falafel
Take your falafel to the next level with these five flavorful sauces:
Tzatziki Sauce: A creamy blend of yogurt, cucumber, garlic, and fresh dill—perfect for falafel sandwiches or wraps.
Tahini Sauce: Smooth and nutty, this classic sesame-based sauce adds richness to falafel bowls and grain bowls.
Garlic Yogurt Sauce: A quick, tangy option made with Greek yogurt, garlic, and lemon juice for a fresh, zesty drizzle.
Spicy Harissa Sauce: Add a fiery kick with this bold North African chili paste—perfect for heat lovers.
Cashew Dressings (Spicy or Caesar): Go creamy and dairy-free with spicy cashew dressing for bold heat or cashew Caesar dressing for a rich, tangy twist. Both add velvety texture to falafel bowls, wraps, or fresh salads.
Health Benefits of Falafel
Falafel isn’t just delicious, it’s a nutrient-packed addition to a balanced flexitarian diet.
Rich in plant-based protein, it supports muscle repair and energy. Falafel are made primarily from beans! Beans are high in fiber content and aids in digestion and promotes fullness. Air-fried falafel is low in saturated fat and a great option for gluten-free and dairy-free diets.
Enjoy this Vegan Air Fryer Garlic Scape Falafel Recipe this spring. Use up some fresh garlic scapes from your garden or from your local farmer's market.
In a food processor, combine the chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice. Pulse until a coarse, paste-like mixture forms. Avoid over-blending to maintain some texture. If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind it.
Chill The Mixture
Transfer the mixture to a bowl, cover, and refrigerate for 30-60 minutes. This helps it firm up, making it easier to shape into falafel.
Shape The Falafels
Use a 2-inch ice cream scoop (which holds about 1.4 oz) to portion out the mixture evenly. Form the mixture into small balls or flatten slightly to create patties, depending on your preference. (see recipe note)
Cook
Air Fryer: Preheat the air fryer to 375°F (190°C). Place falafel in a single layer and cook for 10-12 minutes, flipping halfway, until crispy and golden.
Serve
Serve warm falafel in pita bread, with hummus, tahini sauce, fresh veggies (like cucumber, tomato, and lettuce), or over a fresh salad for a healthy, delicious meal.
Freeze Falafel
Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.
Reheat from Frozen
To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.
Notes
Troubleshooting Tips
Sticky Mixture: If the falafel mix sticks to your hands, coat your palms with water or olive oil while shaping the falafel balls.
Falling Apart: If the mixture is falling apart, try adding 1-2 eggs to help it bind. Another possible issue is under-processing the mixture. Run it through the food processor again until it holds together better. See the step-by-step photos in the "How to Make Falafels" section for guidance.
Cooking Method: For a classic approach, you can always deep-fry these falafels instead of air frying, pan-frying, or baking.
This Cashew Caesar dressing has quickly become a new favorite! It captures all the rich, creamy, and salty goodness of a traditional Caesar dressing but is completely plant-based, no store-bought vegan mayo required. Not a fan of anchovies? This Caesar salad recipe is perfect for you! It captures that classic anchovy flavor without using any anchovies at all.
So, how do I achieve that classic Caesar taste without mayo? It’s simple, I use cashews! Cashews bring a buttery, slightly nutty flavor that enhances the dressing without overwhelming it, unlike peanuts might. This makes cashews the perfect base for my mayo-free Cashew Caesar Dressing. Plus, they’re packed with unsaturated fats, fiber, and protein, making this dressing both delicious and nutritious!
Ingredients for This Healthy Caesar Salad
This healthy Caesar salad is a flavorful twist on the classic, made with fresh kale or romaine, crunchy homemade croutons, and a creamy homemade dressing, with optional protein add-ins for a heartier meal.
Kale – Use curly or lacinato kale, or swap for crisp romaine lettuce.
Optional Add-ins: For added protein, include crispy breaded tofu, soy curls, or, if you’re not plant-based, chicken breast.
Ingredient List For This Creamy Caesar Salad Dressing
This easy caesar dressing is one of my go-to favorites, featuring simple ingredients that deliver a creamy, garlicky, tangy, bold, and briny flavor. It’s so easy to make—you can shake it up in a mason jar or blend it with an immersion blender!
Cashews: The base of this Cashew Caesar Dressing. Cashews are commonly used in vegan recipes for their buttery texture and mild flavor, making them perfect for creamy dressings.
Nutritional Yeast: Packed with B vitamins, it gives the dressing a cheesy flavor, essential in plant-based Caesar dressings.
Lemon Juice & Apple Cider Vinegar: These ingredients provide the necessary acidity. Lemon juice, whether fresh or from a bottle, is key for replicating the bright flavor of traditional Caesar dressing.
Capers & Caper Brine: These give the dressing a vinegary, lemony tang, acting as the vegan alternative to anchovy paste.
Dijon Mustard: Adds a sharp, tangy, and slightly spicy kick to the dressing.
Garlic Powder: A Caesar dressing staple, garlic brings depth. I opt for garlic powder here for a milder, more balanced garlic flavor however if you want a more garlicy flavor profile you can use fresh garlic cloves.
Avocado Oil: Adds richness and smooth texture. You can substitute extra virgin olive oil or vegetable oil if preferred.
Black Pepper: For seasoning and a bit of spice.
Water: To thin the dressing to the perfect consistency. Without it, the dressing would be too thick.
How To Make This Creamy Dressing
This, no mayo, creamy caesar dressing recipe is almost as easy as the basic oil and lemon vinaigrette. Once you make this Creamy Cashew Ceasar, you will have made a delicious dressing that can last for days in the fridge. Furthermore, if you make extra Cashew Caesar Dressing, you can use it all week long as part of your meal prep.
Step 1: Quick soak the cashews
If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.
Step 2: Blend the dressing
In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.
Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.
Step 3: Taste and adjust seasoning
Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.
In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.
3 Delicious Ways to Enjoy Cashew Caesar Salad
Kale & Crispy Chickpeas – Swap romaine for hearty kale and massage it with the dressing to soften. Top with roasted chickpeas for a crunchy, protein-packed twist.
With a Pop of Red Pepper, Capers & Croutons – Keep it traditional with crisp romaine, garlicky croutons, and a sprinkle of capers for a briny, umami boost.
Shaved Brussels Sprouts & Parmesan – Thinly sliced Brussels sprouts make for a crunchy, refreshing base. Toss with the dressing, add grated Parmesan (or a dairy-free alternative), and finish with toasted almonds for extra texture.
Cashews, a Nut and a Heart Healthy food
Cashews, like many nuts, are a fantastic addition to a balanced, heart-healthy diet. In fact, nuts are one of the food groups recognized by the American Heart Association (AHA) as heart-healthy.
You may have noticed the Heart-Check Mark on certain food packaging, but what does this symbol signify? For a food to earn the Heart-Healthy symbol, it must meet three key criteria:
Be a good source of naturally occurring nutrients.
Contain limited amounts of saturated and trans fats.
Have controlled sodium levels.
Didn’t see the check on your favorite food? No need to worry—many fresh, unprocessed foods like peaches, tomatoes, broccoli, and locally grown hazelnuts don’t require packaging but are still heart-healthy.
5 Easy Ways to Add Nuts to Your Diet
Swap out salty chips for a handful of nuts for a satisfying, healthier snack.
Blend cashews or almonds into your smoothies for added healthy fats and protein.
Sprinkle chopped nuts on your salad for extra crunch and a boost of protein.
Stir sliced or whole nuts, like almonds or hazelnuts, into your morning cereal—hot or cold.
Serve nuts as part of a charcuterie board or alongside fresh fruit for a wholesome snack.
Nuts are a simple, delicious way to incorporate heart-healthy nutrients into your meals and snacks!
FAQ (Ask a Dietitian!)
Can I still get the traditional Caesar salad taste without anchovies?
Absolutely! While traditional Caesar dressing relies on actual anchovies for their salty, umami taste, this recipe substitutes them with capers and caper brine, which deliver a similar tangy, briny essence. Cashews contribute a rich, creamy texture that mimics the classic dressing perfectly. Additionally, you can enhance the flavor further by incorporating ingredients like miso paste, soy sauce, vegan Worcestershire sauce, or even a dash of liquid smoke to capture that savory depth. If you are not following a vegan diet, fish sauce also makes for a good alternative to whole anchovies.
Is a mayo free-Caesar dressing healthier than the traditional version?
A mayo-free Caesar dressing can be healthier than the traditional version. Homemade mayo-free dressings avoid preservatives and artificial ingredients commonly found in store-bought dressings. This plant-based Caesar dressing is made without eggs, dairy, or anchovies, relying on cashews for creaminess and nutritional yeast for a cheesy flavor. Cashews provide heart-healthy fats, fiber, and protein, while the dressing is free from processed ingredients like store-bought vegan mayo.
Vegan Kale Caesar Salad with Cashew Caesar Dressing
Sarah Harper MS, RD, LDN
This is my surefire Kale Caesar Recipe. What makes it so great? It's ability to be customizable and adaptable.
If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.
Step 2: Blend the dressing
In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.
Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.
Step 3: Taste and adjust seasoning
Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.
In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.
Notes
The toppings can all be omitted or changed up. I recommend keeping crunchy in the salad topper like croutons, seeds, nuts, or a crunchy veggie. For more protein some tried and true additions include grilled shrimp, roasted chicken, or baked tofu.
This is not your average Trader Joe’s spicy cashew dressing recipe. I used the TJ’s dressing as inspiration for this one. This Spicy Cilantro Cashew Dressing is a fantastic way to dive into plant-based cuisine! Perfect for vegan, dairy-free, gluten-free, vegetarian, or flexitarian diets, this dressing offers much more than a simple dairy alternative.
It’s a creamy, nutty twist that outshines Trader Joe’s cashew dressing, with easy-to-find ingredients and a boost of healthy fats, essential nutrients, and plant-based protein.
This recipe is a versatile favorite for salads, grain bowls, or as a veggie dip, it’s a simple yet delicious recipe you’ll keep coming back to!
Why I Love This Recipe
Simple Ingredients: This recipe is super easy to prepare with readily available, store-bought ingredients.
Creamy Dressing: Perfect for salads or grain bowls, giving them a rich and creamy consistency without dairy.
Dipping Sauce: Delicious as a dip for carrot sticks and other fresh veggies, adding a spicy kick.
Copycat Recipe: A homemade dressing inspired by one of our favorite Trader Joe’s salad dressings.
Versatile Flavor: Adds a fresh, spicy twist that works well across a variety of dishes.
Tools For This Recipe
Blender or Food Processor: Soaking cashews will help them blend smoothly.
Citrus zester: Avoid zesting the white pith under the lime skin, it can be bitter.
Citrus juicer: Roll the lime on the counter before cutting to help release the juices.
Chef’s Knife – For cutting the lime, jalapeno, and cilantro.
Cutting Board
Measuring cups and spoons
Ingredients in Cilantro Cashew Dressing
Raw cashews
Water
Lime juice and zest
Soy sauce
fresh ginger – or store-bought ginger puree
Fresh cilantro leaves
Fresh jalapeno – or roasted jalapeno
Maple syrup – or honey, coconut sugar, or date sugar
Kosher salt & pepper to taste
Substitutions and Add-ins
This delicious recipe is a unique twist on a classic creamy cashew dressing. However, you can unleash your culinary creativity and explore all sorts of flavors.
Below are some tried and true flavors you might want to try with a basic cashew dressing recipe.
Substitutions
Red Chili Paste: Swap the jalapeño for a spoonful of red chili paste for a different spicy kick.
Rice Vinegar or Apple Cider Vinegar: Option to replace the lime juice with rice vinegar or apple cider vinegar.
Sesame Oil: Replace some of the water with sesame oil to bring out Asian-inspired flavors in the dressing.
Almond Butter: Substitute the cashews with almond butter if you have that on hand.
Organic Coconut Aminos: Use in place of soy sauce for a gluten-free, slightly sweeter option.
Add-Ins
Nutritional Yeast: Add nutritional yeast for a subtle, cheesy flavor that also enhances the creaminess and bumps up the nutritional profile.
Herbs: Try mixing in other fresh herbs like parsley or cilantro.
Harissa: Add harissa paste for a smoky, spicy kick with North African flair.
Curry Coconut with Lime Juice: Blend in a dash of curry powder and a few tablespoons of coconut milk.
Roasted Red Pepper with Red Pepper Flakes: Add roasted red pepper and a pinch of red pepper flakes to create a vibrant, mildly spicy flavor.
How to Make Cilantro Cashew Dressing
Step 1: Soak Cashews
Bring a pot of water to a boil (enough to fully submerge the cashews). While waiting, rinse the cashews to remove any debris. Once the water is boiling, add the cashews and let them boil for 15-20 minutes. Drain well.
Step 2: Add Ingredients
Add the quick-soaked cashews to a small blender or food processor. Include the lime juice, lime zest, grated ginger, soy sauce (or coconut aminos), chopped jalapeño, maple syrup, and cilantro.
Step 3: Blend to Desired Consistency
Blend the ingredients on high until the mixture becomes smooth. Scrape down the sides as needed to ensure everything is well incorporated. If the homemade dressing is too thick, add more water, a tablespoon at a time, until you reach your desired consistency.
Step 4: Adjust and Store
Taste and adjust seasonings as needed. You can experiment with a dash of lemon juice, a pinch of salt, or a sprinkle of pepper to achieve the perfect balance. Transfer the dressing to a mason jar for easy storage.
Step 5: Chill and Serve
Refrigerate the dressing for at least 15 minutes to let the flavors meld. Serve and enjoy the fresh, vegetal heat from the jalapeño in this versatile, homemade dressing!
Storage and Serving Suggestions
Storage Suggestions
Store this dressing in and airtight container, in the refrigerator, for 4 to 5 days. Alternativley, for long term storage, freeze this dressing for up to 6 months.
Serving Suggestions
You can use this cashew dressing in an array of dishes to add flavor and creaminess! Here are some ideas to get you started:
Salad Dressing: This dressing is perfect for transforming boring salads into something special. Try it over leafy greens, crunchy veggies, or a spicy cashew salad.
Grain or Crispy Rice Bowl: Drizzle it over a crispy rice bowl with veggies, avocado, and your favorite protein for a satisfying meal.
Roasted Vegetables: Toss it with roasted veggies to bring out rich, nutty flavors and add a spicy kick to the dish.
Dip for Spring Rolls: Serve as a dip for fresh spring rolls or veggie platters—perfect for adding creaminess and a bit of heat.
Sandwich Spread: Use it as a spread on sandwiches or wraps to bring a zesty flavor that complements chicken breast and other fillings.
Pasta Sauce Substitute: Swap out your usual pasta sauce for this cashew dressing in warm or cold pasta dishes for a unique twist.
Marinade: Use as a marinade for chicken breast or your favorite protein. The cashew dressing’s creamy consistency coats beautifully, adding depth and flavor to each bite.
Bring a pot of water to a boil (enough to fully submerge the cashews). While waiting, rinse the cashews to remove any debris. Once the water is boiling, add the cashews and let them boil for 15-20 minutes. Drain well.
Step 2: Add Ingredients
Add the quick-soaked cashews to a small blender or food processor. Include the lime juice, lime zest, grated ginger, soy sauce (or coconut aminos), chopped jalapeño, maple syrup, and cilantro.
Step 3: Blend to Desired Consistency
Blend the ingredients on high until the mixture becomes smooth. Scrape down the sides as needed to ensure everything is well incorporated. If the homemade dressing is too thick, add more water, a tablespoon at a time, until you reach your desired consistency.
Step 4: Adjust and Store
Taste and adjust seasonings as needed. You can experiment with a dash of lemon juice, a pinch of salt, or a sprinkle of pepper to achieve the perfect balance. Transfer the dressing to a mason jar for easy storage.
Step 5: Chill and Serve
Refrigerate the dressing for at least 15 minutes to let the flavors meld. Serve and enjoy the fresh, vegetal heat from the jalapeño in this versatile, homemade dressing!
Notes
Soften Cashews: you can soak in the refrigerator over night or add to boiling hot water and soak/cook for 15 to 20min. Once finished, drain cashews. Nutrition facts are estimated based on available ingredient data and preparation. Actual values may vary based on ingredients, measurements, and cooking methods used.For precise nutritional information, consult a registered dietitian or use your preferred nutrition calculator.
Roasted Eggplant Salad: A Standout Among Vegan Eggplant Recipes
I love this Roasted Eggplant Salad. It’s amoung many delicious vegan eggplant recipes great for transitioning from summer into autumn, when eggplants, peppers, tomatoes, and onions are overflowing at the local farmer’s market.
With its simple ingredients and bold flavors, this salad is great on its own, paired with pita or chips, tossed with pasta, or served over your favorite cooked grain.
If you’re looking for something different from the usual eggplant rollatini, eggplant boats, or vegan eggplant parmesan, try this delicious roasted eggplant salad with a sweet and spicy balsamic sauce. It’s a refreshing twist on seasonal produce!
Why I Love This Oven-Roasted Eggplant
I love this recipe for many reasons some of which include:
Simple Ingredients: This dish is made with fresh, seasonal vegetables and pantry staples, making it easy to pull together.
Meal Prep Friendly: This recipe stores beautifully in the fridge. It is a perfect dish for meal prep and quick, healthy meals throughout the week.
Versatile: Unlike some other vegan eggplant recipes, you can enjoy this recipe on its own, serve it over grains, mix it with pasta, or pair it with pita or chips.
Easy Recipe: This recipe comes together in 5 easy steps.
Tools
Baking sheet
Large bowl
Sharp knife
Cutting board
Spatula or tongs
Wisk
Small bowl
Ingredients for Roasted Eggplant Salad
Olive Oil: For Roasting the veggies
Eggplant: Use the freshest, in-season eggplant for the best flavor.
Onion: Sweet, yellow, or white onions work well in this salad.
Peppers: A colorful mix of sweet peppers adds beauty and flavor.
Tomatoes: Cherry or grape tomatoes, preferably fresh from the garden.
Parsley: Fresh flat-leaf parsley adds brightness and freshness.
Sea Salt: Enhances the natural flavors of the vegetables.
Optional:
Pine Nuts: Add toasted pine nuts for crunch.
More Fresh Vegetables: Customize with seasonal veggies like zucchini or carrots.
Ingredients for Balsamic and Chili Vinegarette
Fermented Chili Peppers: I used Trader Joe’s ITALIAN BOMBA, Fermented Calabrian Chili Hot Pepper Sauce
Oil: Extra virgin olive oil works best, but use your favorite salad dressing oil.
Vinegar: I love Sweet Cherry Balsamico by Luchini.
Black Pepper: A little freshly ground black pepper to taste.
Recipe Substitutions
Onion Substitute: Use shallots or leeks instead of red onion for a more subtle and sweeter flavor.
Bell Pepper Substitute: Replace bell peppers with roasted sweet potatoes or carrots for a heartier salad with more earthy sweetness.
Parsley: If you don’t have fresh parsley, fresh herbs such as basil or oregano are a delicious way to bring freshness to the dish.
Fermented Chili Peppers Substitute: Use sriracha or chili flakes for heat. Alternatively, swap with chili garlic sauce, harissa, or omit for a milder dressing.
Vinegar: You can swap the Luchini vinegar wth red wine vinegar, plain balsamic, or champagne vinegar.
How to Roast Eggplant
Step 1: Preheat your oven to 400°F (175°C).
Step 2: Prepare the eggplant by removing the green stem and skin, then slice it into rounds and cut the rounds into ½-inch thick strips. In a large bowl, toss the eggplant strips, onion slices, tomatoes, and bell peppers with extra virgin olive oil and sea salt. Line a large baking sheet with parchment paper. Spread the vegetables in a single layer on the parchment-lined baking sheet.
Note: If your eggplant is fresh and young, you can leave the skin on for added texture and nutrients. However, if the eggplant is larger or older, the skin might be tougher and slightly bitter, so it’s best to peel it for a smoother result.
Step 3: Roast the vegetables in the oven at 375°F for 30 to 35 minutes, or until the eggplant is soft and lightly caramelized, flipping them halfway through.
Step 4: While the vegetables are roasting, whisk together the olive oil, balsamic vinegar, and fermented chili peppers in a small bowl to create the dressing.
Step 5: Once the vegetables are done roasting, let them cool slightly and place the roasted vegetables in a large bowl. Combine the roasted eggplant, onions, peppers, cherry tomatoes, parsley and dressing.
How To Serve This Oven Roasted Eggplant
Serve the salad warm or at room temperature. It’s perfect as a side dish or a light main course!
Roasted Eggplant Grain Bowl: Serve the roasted eggplant over quinoa or brown rice, topped with white beans or garbanzo beans for added protein. Finish with a drizzle of the balsamic and chili vinaigrette for extra flavor.
Eggplant Pasta with Marinara: Toss the roasted eggplant with your favorite pasta and marinara sauce. Top with vegan mozzarella cheese for a comforting, plant-based dinner.
Healthy Plant-Based Protein: For added protein, toss in some white beans or garbanzo beans, making it even more filling and nutritious.
With Vegan Cheese: Sprinkle some vegan mozzarella cheese on top while the eggplant is still warm for a creamy, savory touch.
Delicious Dip: Blend the roasted eggplant with olive oil, lemon juice, and salt until smooth. Serve with pita, crackers, or veggies for a tasty appetizer.
How To Store This Flavorful Dish
Refrigerator: Place leftovers in an airtight container and store in the fridge for up to 3-4 days. Reheat in the oven or stovetop for the best texture.
Freezer: Store in an airtight, freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
Types of Eggplant & Health Benefits
Eggplants are a beautiful and versatile ingredient, widely used in various cuisines. Although botanically classified as a fruit (specifically a berry), eggplants are commonly eaten and cooked as a vegetable. They are typically in season during August and September, and it’s best to enjoy them fresh and local to avoid any bitterness that can develop with age. Younger eggplants tend to have more tender skins and a milder flavor.
Eggplant Varieties:
American Eggplant (Globe Eggplant): These large, purple eggplants are the most common variety found in supermarkets. Their meaty texture makes them ideal for grilling, slicing, and hearty dishes.
Japanese Eggplant: Long and slender with sweet, tender flesh. They cook quickly and are perfect for stir-fries and roasting.
Italian Eggplant (Baby Eggplant): A smaller variety with delicate skin and flesh, making it great for dishes where you want a softer texture and a slightly sweeter taste.
White Eggplant: Characterized by its white skin, this variety has tougher skin but smoother, creamier flesh. White eggplants rarely require salting, as they are less likely to be bitter.
Health Benefits:
Eggplants are packed with fiber, vitamins, and antioxidants, making them a highly nutritious addition to any meal.
Their high fiber content supports a healthy gut, aids digestion, and promotes weight management by helping you feel fuller for longer.
Additionally, eggplants contribute to heart health and contain compounds that may help reduce the risk of certain chronic diseases.
Red Wine Vinegar and Fermented Chili Pepper Vinaigrette.
1/4cupLucini Italia Sweet Cherry Artisan Vinegaror balsamic vinegar
2tbspTrader Joe's Italian Bomba Hot Pepper Sauce Fermented Crushed Calabrian Chili Peppersor other chili pepper sauce
1tbspextra virgin olive oil
1/4tspkosher salt
1/8tspblack Pepper
Instructions
Step 1: Preheat The Oven
Preheat your oven to 400°F (175°C).
Step 2: Prepare Eggplant
Prepare the eggplant by removing the green stem and skin, then slice it into rounds and cut the rounds into ½-inch thick strips. In a large bowl, toss the eggplant strips, onion slices, tomatoes, and bell peppers with some of your favorite extra virgin olive oil and sea salt. Line a large baking sheet with parchment paper. Spread the vegetables in a single layer on the parchment-lined baking sheet.Note: If your eggplant is fresh and young, you can leave the skin on for added texture and nutrients. However, if the eggplant is larger or older, the skin might be tougher and slightly bitter, so it's best to peel it for a smoother result.
Step 3: Roast the Vegetables
Roast the vegetables in the oven at 375°F for 30 to 35 minutes, flipping them halfway through, until the eggplant is soft and lightly caramelized.
Step 4: Make the Dressing
While the vegetables are roasting, whisk together olive oil, balsamic vinegar, and fermented chili peppers in a small bowl to make the dressing.
Step 5: Combine and Dress the Roasted Salad
Once the vegetables are done roasting, let them cool slightly. In a large bowl, combine the roasted eggplant, onions, peppers, cherry tomatoes, and parsley.
Serve
Pour the dressing over the roasted vegetables and toss gently to coat. Serve the salad warm or at room temperature as a side dish or light main course.
It’s rhubarb season, and making your salad dressing is a great way to elevate any dish. With just a few simple ingredients, you can whip up a flavorful Lemon Rhubarb Vinaigrette in under five minutes. Homemade dressings add a fresh, personal touch to even the easiest meals.
Why I Love This Recipe
I love this vinaigrette because it always brings a burst of spring to my meals, whether drizzled over fresh greens or roasted veggies.
Here’s why:
Versatile – It works beautifully in various dishes, from salads to roasted veggies, or even as a marinade for grilled chicken or fish.
Customizable – I can easily adjust the flavors, adding more lemon for acidity or extra Honey Rhubarb Compote for sweetness.
Seasonal – Rhubarb is a springtime staple, and this vinaigrette perfectly highlights its fresh, tangy flavor.
Better Than Store-Bought – This recipe is fresher than store-bought dressings!
Tools
Jar with a lid or small bowl – For mixing the vinaigrette ingredients. Shaking in a jar makes it easy, but whisking in a bowl works just as well.
Whisk – If you’re using a bowl, a whisk is handy for blending the ingredients smoothly.
Citrus juicer
Measuring spoons
Ingredients and Substitutions
Once you have your Rhubarb Compote ready to go, you just 5 ingredients for this simple and easy Rhubarb vinaigrette.
Lemon – When making this vinaigrette, I tend to go a little heavier on the lemon juice because I love a dressing with that extra punch of acidity.
Dijon Mustard
Honey
Kosher Salt or Sea salt
Black Pepper
Here are 3 substitutions you can make for this Lemon Rhubarb Vinaigrette:
Rhubarb Jam Substitute: If you don’t have rhubarb compote or jam, you can use a tart fruit sauce like cranberry or apricot jam to keep that sweet-tart balance.
Extra Virgin Olive Oil Substitute: Avocado oil, or another vegetable oil, can be used as an alternative to olive oil.
Lemon Juice Substitute: Swap lemon juice with lime juice or apple cider vinegar, red wine vinegar, or even white balsamic vinegar for a different type of acidity while still maintaining the vinaigrette’s brightness.
Honey Substitute: You can replace honey with maple syrup or agave nectar for a similar sweetness. This makes the recipe vegan-friendly.
How to Make this Lemon Rhubarb Vinaigrette
Add ingredients: Place all the ingredients into a mason jar (with a lid) or a bowl.
Shake or whisk: If using a mason jar, secure the lid and shake vigorously until everything is well combined. If using a bowl, whisk until the ingredients emulsify and create a smooth, cohesive vinaigrette.
Taste and adjust: Give the vinaigrette a taste and adjust to your liking. Add more lemon juice if you prefer it more acidic, or just a touch of honey want less sweetness. Find your perfect balance. Salt and pepper can also be adjusted as needed.
How To Serve
Here are 3 healthy recipes that use Lemon Rhubarb Vinaigrette:
Drizzled over a fresh green salad – Toss it with fresh greens, herbs, and seasonal vegetables like asparagus, radishes, red onion, and cucumbers for a bright and tangy salad.
Over roasted veggies – Try it in a roasted sweet potato salad with sweet potatoes, shaved and roasted Brussels sprouts, and a finishing drizzle of this vinaigrette for a flavorful, balanced dish.
In a grain bowl or pasta salad – Mix the vinaigrette into a hearty grain bowl with quinoa or farro, or pasta salad, adding roasted vegetables like bell peppers and green beans, nuts, and your favorite protein for a balanced, flavorful meal.
How To Store
Use immediately or store leftover dressing in the refrigerator for up to a week. Give it a shake before serving as the ingredients may separate over time.
Rhubarb
Every spring, when rhubarb appears at the farmer’s market, I can’t resist grabbing a few stalks. Rhubarb is a tart, crunchy vegetable that looks like celery but softens when cooked, with the tartness mellowing out. It’s versatile in the kitchen andused in both sweet and savory dishes, like this Lemon Rhubarb Vinaigrette. I love using it in salads, andgrain bowls, or drizzling it over proteins for a fresh, bright flavor.
Living in the Pacific Northwest, I’m lucky to access local rhubarb from the Hood River farmers market. If you’re in the area, don’t miss the chance to enjoy spring produce.
Rhubarb Cooking Ideas
Slice rhubarb for savory dishes like a sheet pan bake or mix it into a lemony salsa.
Try it in desserts like Rhubarb Muffins or the classic Strawberry Rhubarb Pie.
Cook it into a compote for smoothies, yogurt parfaits, or Lemon Rhubarb Vinaigrette.
Storage
Refrigerator: Wrap rhubarb stalks in a reusable produce bag or foil and store in the crisper for 2-3 weeks.
Freezer: Slice into 1-2 inch pieces, freeze on a baking sheet, then transfer to a freezer bag for up to a year.
More Favorite Recipes For Spring
Whether you are enjoying this recipe simple with mixed greens,or drizzled over roasted asparagus, this Lemon Rhubarb Vinaigrette will make your taste buds sing for spring.
Also, check out my article about Rhubarb and why it should be on your produce list for your next farmer’s market visit on Hood River Eats a blog that shares what’s going on with local food makers in Hood River and its surrounding communities.
Sweet Lemon Rhubarb Vinaigrette
Sarah Harper MS, RD, LDN
This Sweet Lemon Rhubarb Vinaigrette is sweet, sour, and perfect for drizzling over salads or grain bowls.
Place all the ingredients into a mason jar (with a lid) or a bowl.
Shake or whisk
If using a mason jar, secure the lid and shake vigorously until everything is well combined. If using a bowl, whisk until the ingredients emulsify and create a smooth, cohesive vinaigrette.
Taste and adjust
Give the vinaigrette a taste and adjust to your liking. Add more lemon juice if you prefer it more acidic, or just a touch of honey want less sweetness. Find your perfect balance. Salt and pepper can also be adjusted as needed.
Asparagus and Cherry Tomatoes Recipe with Garlic Herb Butter
This easy side dish is a great way to use fresh produce from the local markets in late spring when flavorful asparagus and booming and cherry tomatoes are just in season here in the pacific northwest.
Whether you’re grilling, roasting, or sautéing, this vibrant combination of tender asparagus and juicy cherry tomatoes coated in garlic herb butter is the perfect addition to any meal, highlighting the fresh flavors of the season.
Ingredients In Asparagus and Cherry Tomatoes Recipe
Fresh asparagus
Cherry tomatoes
Garlic herb butter
Salt
Substitutions
Cherry tomatoes: Swap with grape tomatoes for a similar burst of flavor.
Asparagus: Substitute with green beans for a slightly different but equally delicious option.
Garlic herb butter: Use regular butter or extra-virgin olive oil, I love Graza, and season with fresh garlic or garlic powder along with dried herbs like Italian seasoning or oregano. Finish with a sprinkle of fresh herbs for added flavor.
Step By Step Instructions
Step 1: Trim the asparagus Snap off the woody ends of the asparagus.
Step 2: Season In a large bowl, toss the asparagus and cherry tomatoes with melted garlic herb butter and a pinch of salt. Make sure everything is evenly coated.
Preheat grill to medium-high heat (around 375°F to 400°F).
Prepare a grill basket: Cover a grill basket with foil will help keep the cherry tomatoes from falling through the grates and the butter and tomatoes own juices from dripping into the grill. If you don’t have one, you can use foil.
Grill the asparagus and tomatoes: Place the asparagus and cherry tomatoes in the grill basket and cook for 4-6 minutes. Use tongs to turn occasionally until they have cooked.
Roasted
Preheat oven to 400°F (200°C).
Arrange on a sheet pan: Spread the asparagus and cherry tomatoes on a parchment paper lined sheet pan in a single layer.
Roast: Roast asparagus and tomatoes in the oven for 15-20 minutes, flipping the asparagus halfway through. The asparagus should be tender, and the tomatoes should start to blister and soften.
Sauteed
Heat a large skillet over medium heat.
Sauté asparagus: Add 1 tbsp of garlic herb butter to the pan. Once melted, add the asparagus and tomatoes and cook for 10-15 minutes, stirring occasionally.The asparagus will be tender and tomatoes softened. If you want a little crunch in your asparagus cook for 8-10 minutes.
Air Fryer
Preheat air fryer to 375°F (190°C).
Arrange in the basket: Place the asparagus and cherry tomatoes in the air fryer basket in a single layer.
Air fry: Cook for 5-10 minutes, shaking the basket halfway through to ensure even cooking. The asparagus should be tender, and the tomatoes will be slightly blistered.
Serving Suggestions
Once cooked, arrange the asparagus and cherry tomatoes on a serving platter, then drizzle with any remaining garlic herb butter and a pinch of salt to taste. For extra flavor, try adding a balsamic reduction, a sprinkle of freshly grated Parmesan, or some fresh basil on top.
This dish makes a delicious side for a variety of meals. It is perfect for a dinner party, special occasions, or even busy weeknights. Pair it with baked tofu, lemon grilled shrimp or salmon, or a hearty quinoa and chickpea bowl for a complete, well-rounded meal.
Dietitian Approved
Here are five reasons why this recipe is dietitian approved.
Nutrient-Rich: Packed with fiber, folate, and vitamin K from asparagus.
Antioxidant Power: Provides vitamin C and lycopene from cherry tomatoes.
Seasonal Freshness: Highlights nutrient-dense, fresh produce at its peak.
Balanced: Fiber-rich veggies and simple prep create a satisfying, healthy dish.
Quick & Easy: Minimal prep and straightforward cooking make it an effortless, nutritious option.
Asparagus Cherry Tomatoes Recipe
Sarah Harper MS, RD, LDN
A simple side dish for a evening spent grilling out. With less than 4 ingredients, this recipe is simple, easy, and flavorful.
GrilledPreheat grill to medium-high heat (around 375°F to 400°F).Prepare a grill basket: Cover a grill basket with foil will help keep the cherry tomatoes from falling through the grates and the butter and tomatoes own juices from dripping into the grill. If you don't have one, you can use foil.Grill the asparagus and tomatoes: Place the asparagus and cherry tomatoes in the grill basket and cook for 4-6 minutes. Use tongs to turn occasionally until they have cooked.
RoastedPreheat oven to 400°F (200°C).Arrange on a sheet pan: Spread the asparagus and cherry tomatoes on a parchment paper lined sheet pan in a single layer.Roast: Roast asparagus and tomatoes in the oven for 15-20 minutes, flipping the asparagus halfway through. The asparagus should be tender, and the tomatoes should start to blister and soften.
SauteedHeat a large skillet over medium heat.Sauté asparagus: Add 1 tbsp of garlic herb butter to the pan. Once melted, add the asparagus and tomatoes and cook for 10-15 minutes, stirring occasionally.The asparagus will be tender and tomatoes softened. If you want a little crunch in your asparagus cook for 8-10 minutes.
Air FryerPreheat air fryer to 375°F (190°C).Arrange in the basket: Place the asparagus and cherry tomatoes in the air fryer basket in a single layer.Air fry: Cook for 5-10 minutes, shaking the basket halfway through to ensure even cooking. The asparagus should be tender, and the tomatoes will be slightly blistered.
Notes
Grill Basket: You can find these at you local grocery store or cooking supply store. They are also available on Amazon.
