Falafel Hash
Falafel Hash brings together chickpeas, warm cumin and coriander, and a mix of vegetables for a boldly spiced, satisfying skillet meal. Tender yams and cauliflower mingle with spinach, herbs, and bright citrus for a balanced bite that’s hearty yet fresh. Serve it as a weeknight plant-based main or a vibrant brunch hash with plenty of texture and aroma.
- Prep35 mins
- Cook25 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Falafel Hash, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 42 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 69 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 65
- Heart Health
- 76
- Metabolic
- 58
- Digestive
- 43
- Inflammatory
- 27
- Performance
- 54
- General Wellness
- 1
Heat oil in a large, flat-sided skillet over medium heat.
- 2
Add onion and cook, stirring, until translucent, about 5 minutes.
- 3
Add mushrooms and garlic; cook, stirring, until softened, about 2 minutes.
- 4
Add yam and cook for 2 minutes.
- 5
Stir cumin, coriander, onion seeds, black mustard seeds, chile powder, paprika, and turmeric into the skillet; cook, stirring, until evenly distributed, about 2 minutes.
- 6
Add cauliflower, chickpeas, salt, and black pepper; stir to combine.
- 7
Mix vegetable stock and tomato paste in a small bowl, then pour into the skillet.
- 8
Cover and cook until the yam is tender, about 15 minutes.
- 9
Stir in spinach, parsley, lemon juice, and lime juice, and cook until the flavors blend, about 1 minute.
- Calories 1200.48 kcal High 60%
- Protein 14.45 g Good Source 29%
- Carbohydrate 335.61 g 122%
- Total Fat 15.06 g Moderate 19%
- Saturated Fat 1.76 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.53 mg Low Source 1%
- Sodium 468.02 mg High 20%
- Dietary Fiber 10.93 g Good Source 39%
- Total Sugars 7.87 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 267.8 mg Good Source 21%
- Iron 9.48 mg Good Source 53%
- Potassium 1104.76 mg Good Source 24%
- Vitamin A 70.1 mcg Low Source 8%
- Vitamin C 68.73 mg Good Source 76%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Mustard
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Falafel Hash is made with 21 ingredients and serves 4. It takes about 1 hr and is rated medium. Key ingredients include Black Pepper, Cauliflower, Chili Powder, and Chopped Spinach. Each serving provides about 1200.48 kcal, and is a good source of protein.
Recipe Questions
- What is Falafel Hash made of?
- The main ingredients are Black Pepper, Cauliflower, Chili Powder, Chopped Spinach, Crunchy Chickpeas. The full list of 21 is above.
- How long does it take to make Falafel Hash?
- About 1 hr in total: 35 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 1200.48 kcal. The full nutrition breakdown is above.
- Is Falafel Hash easy to make?
- This recipe is rated medium, with 21 ingredients and 9 steps.
- Is Falafel Hash healthy?
- Falafel Hash has an easyChef Pro health score of 56/100. Per serving, it provides 1200.48 calories and 14.45 g of protein, or 29% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium and vitamin C. Worth noting per serving: sodium at 468.02 mg (20% of the Daily Value) and saturated fat at 1.76 g (9% of the Daily Value). It contains Citrus, Mustard, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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