Falafel bowls have become a favorite among plant-based food lovers for their bold flavors, health benefits, and versatility. Combining crispy falafel, fresh vegetables, and a creamy tahini sauce, this dish is a well-balanced, nutrient-packed meal that brings the taste of the Mediterranean to your table. Perfect for a quick lunch or a satisfying dinner, this falafel bowl offers a protein-rich option that’s also vegan and gluten-free.
Ingredients
Falafel:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 2 tbsp flour (use chickpea or all-purpose flour)
- 1 tsp cumin
- 1 tsp ground coriander
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil (for frying or baking)
Tahini Sauce:
- 1/2 cup tahini
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 1/4 cup water (adjust for desired consistency)
- 1/4 tsp salt
- 1/4 tsp cumin (optional)
Bowl Assembly:
- 2 cups cooked quinoa or brown rice
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/4 cup fresh parsley or cilantro (for garnish)
- 1 cup mixed greens (spinach, arugula, or lettuce)
- 1/4 cup pickled red cabbage or sauerkraut (optional)
Preparation
Prepare the Falafel
- Blend the chickpeas: Add chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper to a food processor. Pulse until a coarse paste forms, but avoid over-blending to keep some texture.
- Form the falafel: Transfer the mixture to a bowl and stir in the flour and baking powder. Let the mixture sit for 10-15 minutes to absorb excess moisture. Using your hands, shape the mixture into small balls or patties, about 1-2 inches in diameter.
- Cook the falafel: Heat olive oil in a skillet over medium heat. Fry the falafel in batches, cooking for 3-4 minutes on each side until golden brown and crispy. Alternatively, bake them at 375°F (190°C) on a parchment-lined baking sheet for 25-30 minutes, flipping halfway through for even browning.
Make the Tahini Sauce
- In a small bowl, whisk together the tahini, lemon juice, garlic, salt, and cumin (if using).
- Slowly add water, a tablespoon at a time, and whisk until the sauce reaches your preferred consistency. It should be smooth and creamy, not too thick or runny. Adjust seasoning as needed.
Assemble the Bowl
- Start by placing a base of quinoa or brown rice in each bowl.
- Arrange the diced cucumber, cherry tomatoes, and red onion slices around the bowl.
- Add the cooked falafel on top of the veggies and grains.
- Drizzle generously with tahini sauce and garnish with fresh parsley or cilantro.
- Add a handful of mixed greens and a spoonful of pickled red cabbage or sauerkraut for extra crunch and tang (optional).
Variations
- Grain-Free Option: Swap the quinoa or rice for cauliflower rice or zucchini noodles for a lower-carb alternative.
- Extra Veggies: Add roasted eggplant, bell peppers, or steamed broccoli for more variety and nutrients.
- Spicy Kick: Incorporate a dash of cayenne pepper or red pepper flakes into the falafel mix, or add some harissa or sriracha to the tahini sauce for extra heat.
Cooking Note
If you’re frying the falafel, make sure the oil is hot enough before adding the patties. This ensures they crisp up quickly without absorbing too much oil. Test the oil by dropping a small piece of the mixture in the pan; if it sizzles, you’re ready to fry. For a lighter option, baking is just as delicious, especially when paired with the creamy tahini sauce.
Serving Suggestions
This falafel bowl is best served fresh, with the vegetables crisp and the falafel still warm. Pair it with warm pita bread or flatbread on the side for scooping up the falafel and veggies. A side of hummus or baba ganoush also complements this dish perfectly. For a complete Mediterranean feast, serve alongside a light cucumber and yogurt salad or tabbouleh.
Tips
- Make Ahead: Prepare the falafel mixture up to a day in advance and store it in the refrigerator. Shape and cook the falafel just before serving for the best texture.
- Storage: Store leftover falafel in an airtight container in the fridge for up to 3 days. Reheat in a skillet or oven to maintain crispness.
- Freezing: Uncooked falafel patties can be frozen on a baking sheet, then transferred to a freezer bag for up to 3 months. Bake from frozen or thaw in the fridge before frying.
Prep Time:
15 minutes
Cooking Time:
30 minutes
Total Time:
45 minutes
Nutritional Information (per serving):
- Calories: 480
- Protein: 16g
- Carbohydrates: 55g
- Fat: 22g
- Fiber: 12g
- Sodium: 510mg
FAQs
Can I use canned chickpeas for falafel?
Yes, canned chickpeas work well for falafel. Just make sure to drain and rinse them thoroughly to remove excess salt and moisture.
How do I prevent the falafel from falling apart?
Ensure the mixture is not too wet by draining the chickpeas properly and adding enough flour. Letting the mixture rest before forming patties also helps hold them together.
Can I bake falafel instead of frying?
Absolutely! Baking is a great way to make falafel lighter. Simply bake at 375°F for 25-30 minutes, flipping halfway through, until golden and crispy.
What can I use if I don’t have tahini?
If you don’t have tahini, you can substitute with almond butter or even Greek yogurt for a different flavor, though it won’t be vegan.
How long does tahini sauce last in the fridge?
Tahini sauce can be stored in an airtight container in the fridge for up to a week. It may thicken over time, so stir in a little water to loosen it before using.
Conclusion
This falafel bowl with tahini sauce offers a satisfying, plant-based meal that’s easy to customize and full of bold, Mediterranean flavors. Whether you’re looking for a healthy weeknight dinner or a nutrient-packed lunch, this recipe will hit the spot. Enjoy the crispy falafel paired with the creamy, tangy tahini sauce and fresh vegetables for a dish that’s both wholesome and delicious.