Hemp and Chickpea Falafel Patties With Cucumber Salad
A nourishing, plant-based twist on traditional falafel packed with hemp seeds and mashed chickpeas. Served alongside a bright, lemony cucumber and tomato salad for a refreshing crunch.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthHair changes
Rule out the bigger picture
Hair changes can have several causes. Track the pattern and ask a clinician about persistent or sudden changes.
Track: timing + shedding pattern
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Skin changes
Look beyond one ingredient
Hydration, overall nutrition and health context matter more than crediting a single food or supplement.
Track: skin changes + routine
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 40-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Oven · Sheet pan
Time saver
Hemp hearts are incredibly delicate and nutrient-dense; buying them in small bags and storing them in the fridge protects their omega-3 fats from going rancid.
Do these three things first
- 1Preheat your oven to 400°F and line a baking sheet with parchment paper.
- 2Prep chickpeas (rinsed), large cucumber (diced)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
For the Falafel Patties
For the Cucumber Tomato Salad
From Your Pantry
Cook along
One clear step at a time
0 of 8 steps complete
Next: Preheat your oven to 400°F and line…
- 01
Preheat your oven to 400°F and line…
Preheat your oven to 400°F and line a baking sheet with parchment paper. Lightly brush the parchment with a little olive oil.
Tap card to mark done - 02
In a medium bowl
In a medium bowl, use a potato masher or fork to thoroughly mash the drained chickpeas until no whole beans remain and it forms a sticky paste.
Tap card to mark done - 03
Stir the hemp hearts
Stir the hemp hearts, the first 1/4 of the diced red onion, half of the chopped parsley, ground cumin, garlic powder, 1/2 teaspoon of salt, and a generous pinch of black pepper into the mashed chickpeas. Drizzle in 1 tablespoon of olive oil and mix well.
Tap card to mark done - 04
Using your hands
Using your hands, firmly press the mixture into 6 small patties, about 1/2 inch thick. Place them on the prepared baking sheet.
Tap card to mark done - 05
Bake for 20-25 minutes
Bake for 20-25 minutes, gently flipping halfway through, until the patties are golden and firm on the edges.
Tap card to mark done - 06
While the patties bake
While the patties bake, create the salad by tossing the diced cucumber, halved cherry tomatoes, the remaining 1/4 of the red onion, and the remaining parsley in a bowl.
Tap card to mark done - 07
Dress the salad with the fresh lemon…
Dress the salad with the fresh lemon juice, the remaining 1 tablespoon of olive oil, salt, and black pepper to taste.
Tap card to mark done - 08
Divide the fresh salad between two plates…
Divide the fresh salad between two plates and top each with three warm baked patties.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Mashing the chickpeas thoroughly is the…
Mashing the chickpeas thoroughly is the secret to keeping vegan patties together without eggs. If the mixture feels too crumbly, add a splash of water and mash a bit more.
Hemp hearts are incredibly delicate and…
Hemp hearts are incredibly delicate and nutrient-dense; buying them in small bags and storing them in the fridge protects their omega-3 fats from going rancid.
The patties store beautifully in an…
The patties store beautifully in an airtight container in the fridge for up to 4 days, making them a great prep-ahead option.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.