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The Vegan Keto falafel from my kitchen to yours. These yummy no-fry falafels are made from cauliflower boasting a strong herby and spicy flavor, perfect on lettuce and super ideal to satiate your Keto falafel cravings.

Mealthy Crispy Lid Review:

{The Mealthy Team sent me this product to use, review and write a post. However, everything I write here, and all the opinions are based on my personal experience.}

I have just one word to describe this product – AMAZING.

This revolutionary air-fryer crispy lid sits right upon your instant pot and turns your instant pot into an air fryer. It’s easy to crisp up your instant pot potatoes or sautéed veggie or great for making some fritters or even fries. Some of the best features in this CrispLid are:

  • It can bake, broil and air fry your food using your instant pot.
  • It works with 6 quarter or 8 quarter Instant pot/ electric pressure cooker and Mealthy’s very-own 9-in-1 multipot.
  • The CrispLid has a heating element attached to the bottom of the lid. It kind of resembles that of a broiler with coils attached, but a lot secure and inside a stainless steel cover.
  • The lid is made of glass, which means you can see your food while it gets cooked.
  • Additional accessories include a mesh basket, which holds your food while you crisp up using the Mealthy CrispLid.
  • The package comes with silicone tongs, a trivet and a silicone mat for easy handling of your Mealthy CrispLid.
  • Plus, the package comes with a recipe booklet with 16 amazing and delicious recipes for you to try.

How to Use the Mealthy CrispLid?

easy vegan keto cauliflower falafels in instantpot

Here is a list of buttons on the CrispLid. 

  1. Temperature – This is no brainer. This button helps you to set the temperature.
  2. Timer – Add the cooking time using this button.
  3. + and – buttons are to adjust both the temperature or time.
  4. Start/Play – After you set temperature and time, use this button to start the cooking process.
  5. Stop/Square – Want to stop the crisplid cooking, just hit this button. 

Cooking Temperature: It ranges from 300 to 500°F. 

Cooking Time: The cooking time or custom set time can be set from 1 minute to 60 minutes. 

If you are an instant pot user, don’t own an air fryer and want one, then you may want to consider this unique product. And guess what, here I have a referral link for you. 

Click here to order your Mealthy CrispyLid today! 

Or use the code “MYDAINTYSOULCURRY” while ordering the product.

A Bit More About Mealthy:

The Mealthy team has always an aim to create innovative kitchen appliances and gadgets to make your cooking experience a fun-filled one. Other popularproducts from Mealthy are: multipot, hand blender, stainless steel frying pan and electric pressure cooker accessories.

Click here to visit the Mealthy products website.

vegan keto falafel made from cauliflower and spices

I have a confession to make – my falafel obsession is real. Recently, we went to Chicago for a family get together and I was craving Mediterranean. We decided to visit iDOF in the Navy Pier without worrying about the awful traffic in the Chicago downtown. It took us 90 minutes to cover a 7-mile distance, but at last, we were there. All these just for that bowl of carb-rich and fried falafel. Well, please don’t blame me. It’s my tummy, not me.

Just a single serving of falafel is 50+ grams of carb. While I don’t do carb counting while on vacations, but it matters a lot when you are watching what you eat. That’s why I have created this cauliflower falafel which is vegan and keto to suit my lifestyle, eating habit and falafel obsession.

Vegan Keto falafel is exactly what is sounds. It’s made from cauliflower, doesn’t have any animal product, baked not fried and is Keto. Well, just 4.2 grams of Net carb a serving. Now how cool is that?

Cauliflower, without a doubt, is a versatile vegetable. And if you are Keto, you will love it even more. It can be used as a rice, a good substitute of potatoes in making patties or hash and can be sneaked in some kid-friendly recipes too.

Here are some of my popular cauliflower recipes.

For this recipe, I created a video. This is my first recipe video and not the best of its kind for sure. But I am happy that I tried.

How to make vegan Keto falafel?

Make riced cauliflower. 

  • Clean and pulse cauliflower florets to make riced cauliflower. Or you can use pre-made cauli rice too. Here is how to make.
  • Mince herbs and spices. Add onions, garlic, jalapeño(optional), cumin seeds, cilantro and garlic to a food processor. Mince well. Transfer to a bowl.

Prepare falafels.

  • In a large bowl add riced cauliflower, minced herbs, and dry ingredients- almond flour and coconut flour, salt and pepper to taste.
  • Mix well. Due to the juice released from the herbs and riced cauliflower, the mixture will easily form a doughy like consistency. 
  • If not, add chia or flax egg(mix 1 tbsp of chia powder with 3tbs of water. Set aside till an egg-like mixture is formed) and mix well. Adjust salt.
  • Take a small ball sized dough or mixture on greased palm and form a ball. Flatten a little to make small, round falafels. Place on a greased baking sheet.

Alternatively, you can cook in the air fryer or In your instant pot using Mealthy crispy lid.

Oven baking:

  • Preheat oven to 350F. Bake the falafels for 15-20 minutes till the edges are brown.
  • Leave them in the baking sheet for five minutes before transferring to a cooling rack.

Vegan Keto Falafel with Mealthy Crispy Lid:

  • Place your Meathly crispy lid your instant pot and preheat for 1 minute at 350F.
  • Add falafels to the inner basket and place on the trivet.
  • Now close the crispy lid and set the timer for six minutes.
  • After six minutes, check the falafels and whether they are cooked evenly.
  • If not, turn them and cook for another 3 minutes. 
  • Falafels are ready.

Air fryer:

  • If using an air fryer, preheat it to 355F.
  • Line the air fryer racks with parchment paper and place falafels.
  • Cook for 12-16 minutes till the falafels are fully cooked. {Brown around the edges and look brownish.}
  • Falafels are ready to be served. 
  • Serving options – falafels taste great with tahini, lettuce pita or in my words Keto pita and tabbouleh. 
  • Enjoy. 

Click here to order your Mealthy Crispy Lid today! 

Or use the code “MYDAINTYSOULCURRY” while ordering the product.

vegan keto falafel made from cauliflower and spices

Vegan Keto Falafel

Easy vegan keto falafel made from cauliflower, spices and low-carb almond and coconut flour. It's hearty, healthy and delicious.
4.95 from 34 votes
Print Pin Rate
Course: Main Course
Cuisine: American, Mediterranean
Keyword: 30-minute vegan dinner, caulfilower falafel, cauliflower recipe, cauliflower recipes, easy keto recipe, keto falafel, keto recipe, low-carb falafel
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 16
Calories: 142kcal
Author: Sophie

Equipment

  • Oven, Air-fryer, Mealthy Crispy Lid

Ingredients

  • 2 cups cauliflower rice
  • 1 small red onion minced
  • 4 garlic cloves minced
  • 1/2 cup cilantro leaves minced
  • 1/4 cup coconut flour
  • 1 chia or flax egg
  • 1 tsp cumin powder
  • 1/2 tsp chili powder or 1 tsp minced jalapeno
  • 1 tbsp avocado oil or aquafaba (optional)(only use if your mixture doesn't bind well)
  • salt to taste

Serving Suggestions

  • 1 tbsp Tahini
  • 2 small Sliced tomatoes
  • 5-6 Lettuce leaves

Instructions

How to make vegan keto falafel?

  • Make riced cauliflower. 
  • Clean and pulse cauliflower florets to make riced cauliflower. Or you can use pre-made cauli rice too.
    cauliflower rice in food processor
  • Mince herbs and spices. Add onions, garlic, jalapeño(optional), cumin seeds, cilantro and garlic to a food processor. Mince well and transfer to a bowl.
    vegan keto cauliflower falafel
  • Prepare falafels.
  • In a large bowl add riced cauliflower, minced herbs, and dry ingredients- almond flour and coconut flour, salt and pepper to taste. Mix well.
  • Due to the juice released from the herbs and riced cauliflower, the mixture will easily form a doughy like consistency. If not, add chia or flax egg(mix 1 tbsp of chia powder with 3tbs of water. Set aside till an egg-like mixture is formed) and mix well. Adjust salt.
  • Take a small ball sized dough or mixture on greased palm and form a ball. Flatten a little to make small, round falafels. Place on a greased baking sheet.
    easy vegan keto cauliflower falafels
  • Oven baking:
    Preheat the oven to 350F. Bake the falafels for 15-20 minutes till the edges are brown.
    Leave them in the baking sheet for five minutes before transferring to a cooling rack.
  • Mealthy Crispy Lid:
    Place your Meathly crispy lid your instant pot and preheat for 1 minute at 350F. Add falafels to the inner basket and place on the trivet. Now close the crispy lid and set the timer for six minutes. After six minutes, check the falafels and whether they are cooked evenly.
    If not, turn them and cook for another 3 minutes. Falafels are ready.
    easy vegan keto cauliflower falafels in instantpot
  • Air fryer:
    If using an air fryer, preheat it to 355F. Line the air fryer racks with parchment paper and place falafels. Cook for 12-16 minutes till the falafels are fully cooked. {Brown around the edges and look brownish.} Falafels are ready to be served. 
    Serving options – falafels taste great with tahini, lettuce pita or in my words Keto pita and tabbouleh. Enjoy. 
    easy vegan falafels in air fryer

Notes

  • Freeze cooked falafels in air-tight zip-lock bag for a month.
  • To reheat, use a microwave safe bowl or reheat in preheated oven for 6 minutes.
  • This recipe can be used to make cauliflower patties too.

Nutrition

Serving: 200g | Calories: 142kcal | Carbohydrates: 15.3g | Protein: 5.3g | Fat: 7.5g | Potassium: 160mg | Fiber: 8.3g | Sugar: 1.8g

Want to pin this recipe? Click here to pinit!

Cauliflower falafel, ready in 30 minutes. It's vegan, keto and #easyrecipe #instantpotrecipes #veganrecipes #veganketo #mydaintysoulcurry

Is falafel Keto friendly?

While the traditional chickpea falafel is not keto friendly, my vegan Keto falafel made from cauliflower is Keto and low in carb. It’s just grams of carb per serving. 

How many net carbs are in falafel?

The traditional falafel has 5grams of Net Carb per piece. In contrast, my vegan Keto falafel has gram of carb per serving which is 4 falafel. 

Is falafel high in fiber?

Yes, these vegan keto falafels are rich in fiber. Thanks to cauliflower, which is the major source of plant-based minerals and fiber in this recipe.

Is falafel good on low carb diet?

These cauliflower-based vegan keto falafels are low in carb, high in plant-based nutrients and are super healthy. Therefore, these are great for people on a low-carb diet.

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45 comments

Yara July 31, 2019 - 11:24 am

Falafel is an Egyptian staple but I’ve never really had the taste for all the grease. I LOVE this Keto take on falafel, will definitely try this out and see how I like it 🙂

Reply
Tiffany La Forge-Grau July 31, 2019 - 1:13 pm

5 stars
I have to say, I’ve never had a falalfel before! They look so good and I especially like that they’re keto AND vegan!

Reply
Lorna July 31, 2019 - 2:02 pm

5 stars
We love falalfel in this house, trying this for the next batch.

Reply
Sophie August 1, 2019 - 1:01 pm

Thank you so much.

Reply
Joanna July 31, 2019 - 2:55 pm

5 stars
I like how you’ve taken the carb loaded falafel and transformed it into a keto friendly recipe, with the help of cauliflower. So yummy!

Reply
Sophie August 1, 2019 - 1:01 pm

Thank you so much Joanna.

Reply
kelly July 31, 2019 - 9:45 pm

5 stars
Reading this post made my mouth water! I can’t wait to try this! I love that it is a keto recipe too. Your photos are amazing and make them look delicious!

Reply
Sophie August 1, 2019 - 1:00 pm

Ha ha, thanks Kelly.

Reply
Raja Zeeshan August 1, 2019 - 1:09 am

5 stars
I really liked the way you explained the recipe and prep time, cook time. Most of all it has low calories that make this fine option for people on diet.

Reply
Sophie August 1, 2019 - 1:00 pm

You bet! Thanks for stopping by.

Reply
Arun Dahiya August 1, 2019 - 2:47 am

5 stars
Wow, love your recipe. It looks so delicious. Trying it out on weekend. And mealthy crispy lid is something I guess I need in my kitchen. I didn’t know about it earlier.

Reply
Sophie August 1, 2019 - 12:59 pm

Arun, it’s a new product launched last month. I am sure you will love this.

Reply
Mirela | The Travel Bunny August 1, 2019 - 3:44 am

4 stars
Not a bit fan of falafel, but all the keto recipes I tried have surprised me in a good way. So maybe this will taste good, too.

Reply
Sophie August 1, 2019 - 12:59 pm

Give a try and let me know.

Reply
Jaana McEntee August 1, 2019 - 4:51 am

5 stars
Thank you so much for these recipes you share here along with cauliflower falafel! I’ve been looking for new keto veggy ways, I will certainly try yours!

Reply
Sophie August 1, 2019 - 12:59 pm

That’s so cool. Keto vegetarian is possible you see.

Reply
Neil Alvin August 1, 2019 - 5:35 am

5 stars
That looks delish. I would love to try that out at home this weekend.

Reply
Sophie August 1, 2019 - 12:58 pm

Thank you so much Neil and good to see your comment.

Reply
vivirewellness.com August 1, 2019 - 8:50 am

5 stars
Looks amazing! I love the air fryer, it is a total game changer!

Reply
Sophie August 1, 2019 - 12:58 pm

Yes, air fryer is so versatile. Thanks again.

Reply
Geeky Daddy August 1, 2019 - 9:22 am

5 stars
Wow, I had never heard of vegan falafel before, but it looks good. My experience with middle eastern food has been mostly limited to Shawarma. I will be giving this a try

Reply
Sophie August 1, 2019 - 12:57 pm

You will love falafels too. Thank you so much.

Reply
Kasey Ma August 1, 2019 - 9:47 am

Wow, this looks incredibly delicious!!

Kasey Ma
http://www.TheStyleWright.com

Email: [email protected]

Reply
Leanne Wong August 1, 2019 - 10:09 am

5 stars
Woah I haven’t had a falafel before and this recipe is so yummy looking! Liked that you had such a detailed step by step recipe with calorie breakdown too.

Reply
Sophie August 1, 2019 - 12:57 pm

That’s so cool and thank you.

Reply
Maria August 1, 2019 - 10:38 am

5 stars
Looks so delish! I will definitely share this with my friend who is on Keto. Perhaps she can share her meals with me 😀

Reply
Sophie August 1, 2019 - 12:56 pm

That would be awesome Maria and thank you.

Reply
Kriti August 1, 2019 - 12:12 pm

5 stars
i have never heard or tried falafel before.. But its look so soo yummy !! give a try for once !! thanks for sharing

Reply
Sophie August 1, 2019 - 12:56 pm

Thank you so much Kriti. You will be surprised how tasty these are.

Reply
Madi Rowan August 1, 2019 - 1:52 pm

5 stars
These look delicious! I’ve only made falafels once, & honestly they didn’t turn out to great, so I’ll definitely have to give this recipe a try! Love that they’re vegan too! 🙂

-madi xo | http://www.everydaywithmadirae.com

Reply
Sophie August 2, 2019 - 3:28 pm

Thank you so much Madi.

Reply
Erica August 1, 2019 - 3:58 pm

5 stars
These look really good. Great idea!

Reply
Sophie August 2, 2019 - 3:28 pm

Thank you Erica.

Reply
Anagha August 2, 2019 - 12:10 am

5 stars
This looks delicious craving recipe. I need to try it out.

Reply
Sophie August 2, 2019 - 3:28 pm

I am sure you will love this Anagha.

Reply
Bindu Thomas August 2, 2019 - 8:51 am

5 stars
I’ve never tried falafel before, this makes me want to try it soon.

Reply
Sophie August 2, 2019 - 3:29 pm

You will love it, Bindu.

Reply
Amanda Krieger August 2, 2019 - 1:35 pm

5 stars
oh my gosh,this looks amazing! falafel is amazing, i’ve never tried to make it at home!

Reply
Sophie August 2, 2019 - 3:32 pm

Thanks a lot, Amanda.

Reply
Poorna Banerjee August 2, 2019 - 4:26 pm

Okay, LOVE the idea of a Keto Falafel – I am going to modify this slightly and make it for lunch.

Reply
Jenn ~ onehoppymomma August 2, 2019 - 8:40 pm

You had me at Keto! I love how unique these are and the video is awesome

Reply
amaya August 3, 2019 - 11:47 am

great healthy recipe for kids. BOOKMARKING this and shall post a picture once i make this

Reply
Sophie August 3, 2019 - 4:33 pm

ThAnk you Amaya

Reply
Hackytips August 4, 2019 - 6:21 pm

I’m not on a diet but would love to eat falafel.. It’s my favorite. Now it looks more healthy to me.

Reply
Maryal August 5, 2019 - 2:12 pm

Holy cow these look SO tasty! I could eat these every single day. Saving this one!

Reply

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