Soy Bean Falafel Patties
A hearty, plant-based falafel packed with whole grains, sea vegetables, and umami-rich ingredients. Freezer-friendly and perfect for meal prep!
Servings: 10 Servings
Calories: 225kcal
Ingredients
- 1.5 cups dry soybeans
- 8 ounces mushrooms finely chopped
- 1 cups cooked rice black and red rice mixture
- 1 cups rolled oats
- 2 tablespoons flaxseed ground
- 2 tablespoons garlic powder
- 2 tablespoons onion powder
- 2 tablespoons dry ranch seasoning mix
- 1.5 tablespoons dulse flakes
- 0.5 tablespoons kelp granules
- 0.3 cups nutritional yeast
- 2 tablespoons organic white miso paste reduced sodium
Instructions
Cook Soybeans
- Add 1.5 cups dry soybeans to your Instant Pot with enough water to cover generously. Cook on high pressure for 45 minutes. Allow to naturally release or quick release, then drain and rinse well.
Preheat Oven
- Preheat your oven to 375°F. Line a baking sheet with parchment paper or a silicone mat.
Food Processor
- Process the soybeans: Transfer the cooked, drained soybeans to a food processor. Pulse until most of the beans are broken down but some are still partially whole — you want texture, not a paste. Transfer to a large mixing bowl.
- Process the mushrooms: Add 8 ounces mushrooms, finely chopped to the food processor and pulse until very finely chopped (the food processor works perfectly for this). Add to the mixing bowl with the soybeans.
Mix
- Combine all ingredients: Add 1 cups cooked rice (black and red rice mixture), 1 cups rolled oats, 2 tablespoons ground flaxseed, 2 tablespoons garlic powder, 2 tablespoons onion powder, 2 tablespoons dry ranch seasoning mix, 1.5 tablespoons dulse flakes, 0.5 tablespoons kelp granules, 0.3 cups nutritional yeast, and 2 tablespoons reduced sodium organic white miso paste to the mixing bowl. Glove up and mix thoroughly by hand until everything is evenly distributed and the mixture holds together.
Form Patties
- Scoop approximately ¼ cup of mixture per patty and press firmly into rounds. Place on the prepared baking sheet, leaving a little space between each patty.
Bake
- Bake at 375°F for 15–20 minutes, flipping halfway through, until the tops are golden brown and the patties hold together well.
Notes
Yield: This half batch makes approximately 20 patties — about 10 servings of 2 patties each.
Freezer friendly: These patties freeze and reheat beautifully! Let them cool completely, then layer between parchment paper in a freezer bag or container. Reheat in the oven at 350°F for 10–12 minutes, or in an air fryer for 5–7 minutes.
Rice tip: A black rice and red rice mixture adds great color, texture, and nutritional depth.
Texture tip: Don't over-process the soybeans — those partial chunks give the patties their satisfying bite.
To make these gluten-free, simply ensure the ranch dressing is gluten free and the oats also.
Nutrition
Calories: 225kcal | Carbohydrates: 26g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 397mg | Potassium: 698mg | Fiber: 5g | Sugar: 3g | Vitamin A: 9IU | Vitamin C: 3mg | Calcium: 102mg | Iron: 6mg