Description
A vibrant and nutritious Mediterranean Falafel Bowl featuring crispy baked falafel, cool garlic tahini sauce, and fresh vegetables over warm couscous or quinoa. This meal-prep friendly recipe is filling, flavorful, and perfect for a healthy lunch or dinner.
Ingredients
Scale
- 1 cup dried chickpeas (soaked overnight)
- 1 cup packed fresh herbs (parsley and cilantro mix)
- 1 medium yellow onion, roughly chopped
- 4 cloves fresh garlic
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp salt
- 1 tsp aluminum-free baking powder
- 2 tbsp flour or chickpea flour
- Olive oil (for drizzling)
- 1/2 cup tahini
- 1/4 cup fresh lemon juice
- 2 cloves garlic, minced
- 2–4 tbsp ice water
- 1 cup dry couscous or quinoa
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, sliced
- 1/2 cup pickled turnips or radishes
- 1/2 cup feta cheese, crumbled (optional)
- Fresh mint or parsley for garnish
Instructions
- Soak 1 cup of dried chickpeas in cold water for 12-24 hours until doubled in size. Drain and rinse thoroughly.
- In a food processor, pulse soaked chickpeas, chopped onion, garlic, and fresh herbs until the mixture resembles coarse sand. Do not puree.
- Add cumin, coriander, salt, baking powder, and flour to the processor. Process until the mixture sticks together when pinched. If too dry, add water; if too wet, add more flour.
- Transfer mixture to a bowl and refrigerate for 30 minutes to firm up.
- Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
- Shape the mixture into 20-24 balls or patties (about 1-2 tablespoons each) and place on baking sheets.
- Drizzle falafel lightly with olive oil and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
- While falafel bakes, whisk tahini and lemon juice in a small bowl until thick. Add minced garlic and 2 tablespoons of ice water, whisking vigorously.
- Add more ice water one tablespoon at a time until the sauce is smooth, creamy, and pourable. Season with salt.
- Cook couscous or quinoa according to package directions. Toss with a little olive oil and lemon juice.
- Assemble bowls by dividing grains, then topping with falafel, cucumber, tomatoes, olives, pickled turnips, and feta.
- Drizzle generously with garlic tahini sauce and garnish with fresh herbs. Serve immediately.
Notes
Do not use canned chickpeas as they result in mushy falafel. Always use ice water for the tahini sauce to achieve a creamy texture. Store components separately in the fridge for up to 4 days to maintain freshness and crispiness. Reheat falafel in the oven to keep them crispy.
- Prep Time: 30 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6
- Sodium: 600
- Fat: 20
- Saturated Fat: 3
- Carbohydrates: 52
- Fiber: 12
- Protein: 18
Keywords: falafel bowl, healthy lunch, meal prep, Mediterranean diet, vegan lunch, tahini sauce, baked falafel, chickpea recipe