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.
Prep
15 min
Cook
25 min
Total
40 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthProtein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
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
Use a potato masher or fork to…
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.
Look for: 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
Firmly press the mixture into 6 small…
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.
Look for: the patties are golden and firm on the edges
Tap card to mark done - 06
Create the salad by tossing the diced…
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.
Ready when: everything is assembled and ready to enjoy
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