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Falafel Bowl

A delicious and nutritious bowl featuring crispy falafel, creamy hummus, fresh veggies, and tangy tahini sauce, perfect for a healthy lunch or dinner.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: Mediterranean, Middle Eastern
Calories: 450
Ingredients Method Notes

Ingredients
  

For the Falafel
  • 1 can 15 oz chickpeas, drained You can use canned chickpeas for quicker preparation.
  • ½ cup fresh parsley Essential for authentic flavor.
  • ½ cup fresh cilantro Essential for authentic flavor.
  • 3 cloves garlic
  • 1 small onion, chopped
  • 3 tablespoons flour Or use chickpea flour for gluten-free.
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • ½ teaspoon salt
  • ¼ teaspoon baking powder Helps keep falafel light and fluffy.
  • 3 tablespoons olive oil For frying.
For the Bowl Base
  • 2 cups cooked quinoa or rice Quinoa adds extra protein.
  • 4 cups mixed greens Base for the bowl.
  • 1 cup cherry tomatoes, halved
  • 1 cup red cabbage, shredded
For the Tahini Sauce
  • ½ cup tahini Makes or breaks the bowl.
  • ¼ cup lemon juice
  • 2 cloves garlic, minced
  • ¼ cup water Add more for desired consistency.
  • to taste Salt
Additional Toppings
  • 1 cup hummus
  • ½ cup pickled vegetables
  • ¼ cup olives
  • to taste Fresh herbs
  • to taste Lemon wedges

Method
 

Making the Falafel
  1. Drain your chickpeas thoroughly and pat them dry with paper towels.
  2. Add chickpeas, herbs, garlic, onion, and spices to a food processor. Pulse until the mixture is finely chopped but not pureed.
  3. Transfer to a bowl and stir in flour and baking powder. Mix until just combined.
  4. Let the mixture rest for 10 minutes.
  5. Scoop about 2 tablespoons of mixture and shape into balls or patties.
  6. Preheat your oven to 375°F. If baking, brush each falafel with olive oil.
  7. Bake for 25-30 minutes, flipping halfway through until golden and crispy.
  8. Alternatively, heat oil in a skillet to 350°F and fry falafel for 3-4 minutes per side.
Preparing the Tahini Sauce
  1. Whisk tahini and lemon juice together in a bowl.
  2. Gradually add water while whisking.
  3. Add minced garlic and salt. Whisk until smoothly combined.
Assembling the Bowl
  1. Start with a base of mixed greens in a bowl.
  2. Add a scoop of quinoa or rice.
  3. Arrange falafel on top, followed by clusters of vegetables.
  4. Dollop with hummus and drizzle tahini sauce.
  5. Add pickled vegetables and olives, garnish with fresh herbs and lemon wedges.

Notes

For meal prep, store components separately in airtight containers for fresh assembly. You can also use dried chickpeas soaked overnight to save costs.