Falafel bowls are a vibrant, healthy, and satisfying way to enjoy a Mediterranean-inspired meal.
This dish combines crispy falafels, fresh vegetables, hearty grains, and flavorful sauces like tahini and hummus.
Whether you’re looking for a gluten-free option, a meal prep solution, or simply a wholesome dinner, this recipe covers it all.
Packed with plant-based protein, crunchy textures, and refreshing herbs, this falafel bowl will quickly become a favorite in your kitchen.
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Ingredients
This recipe serves 4 and can be customized to suit your preferences.
For the Falafel:
- 1 cup dried chickpeas (soak overnight)
- ½ cup fresh cilantro, packed
- ½ cup fresh parsley, packed
- 3 garlic cloves
- 1 small onion, roughly chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp cayenne pepper (optional for heat)
- ½ tsp baking powder
- 3–4 tbsp chickpea flour (or all-purpose flour)
- Salt and pepper to taste
- Oil for frying or baking
For the Bowl Base:
- 2 cups cooked quinoa, brown rice, or couscous (choose a gluten-free grain if needed)
- 2 cups mixed greens (spinach, arugula, or lettuce)
Toppings:
- 1 cup diced cucumbers
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- 1 shredded carrot
- ½ cup hummus
- ¼ cup pickled red cabbage or radishes
- 1 avocado, sliced
Tahini Dressing:
- ¼ cup tahini
- Juice of 1 lemon
- 2 tbsp olive oil
- 2 tbsp water (adjust for consistency)
- 1 garlic clove, minced
- 1 tsp maple syrup or agave nectar (optional)
- Salt to taste
Step-by-Step Instructions
1. Prepare the Falafel Mixture
Start by soaking the dried chickpeas overnight. Drain them and pat dry to remove excess water.
Add the chickpeas, cilantro, parsley, garlic, onion, cumin, coriander, cayenne pepper, baking powder, and salt to a food processor.
Pulse the mixture until it becomes a coarse paste. Avoid over-processing; the mixture should have a gritty texture.
Gradually add chickpea flour, one tablespoon at a time, until the mixture holds together when shaped into balls.
Refrigerate the mixture for 30 minutes to make it easier to work with.
2. Shape and Cook the Falafel
Take the chilled mixture and shape it into small balls or patties. Heat oil in a deep skillet over medium heat.
Fry the falafels in batches for 3–4 minutes on each side until they are golden brown and crispy.
Alternatively, for a healthier option, bake the falafels. Preheat your oven to 375°F (190°C). Arrange the falafels on a baking sheet lined with parchment paper.
Spray them lightly with oil and bake for 25–30 minutes, flipping halfway through. You can also air fry them at 375°F for 15–18 minutes.
3. Cook the Grains
While the falafels cook, prepare your chosen grain. Quinoa and brown rice are great gluten-free options, while couscous adds a Mediterranean touch.
Follow the package instructions, then fluff with a fork and season lightly with olive oil and salt.
4. Make the Tahini Sauce
In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, and maple syrup.
Gradually add water until the sauce reaches a pourable consistency. Taste and adjust the seasoning as needed.
5. Assemble the Bowls
Start by dividing the cooked grains and mixed greens among four bowls. Arrange the cucumbers, cherry tomatoes, red onions, shredded carrots, and pickled red cabbage around the edges.
Place 3–4 falafels in the center of each bowl.
Add a dollop of hummus on the side and drizzle everything with the tahini sauce. Garnish with fresh cilantro or parsley for extra color and flavor.
For a creamy finish, add a few avocado slices.
Serving and Storage Tips
- Freshness: Serve falafel bowls immediately for the best texture and flavor.
- Meal Prep: Store components separately in airtight containers. Refrigerate the cooked falafels and grains for up to 4 days. Reheat the falafels in the oven or air fryer to restore their crispiness.
- Freezing: Freeze uncooked falafel balls on a baking sheet. Once solid, transfer them to a freezer bag. Fry or bake directly from frozen, adding a few extra minutes to the cooking time.
Recipe Notes and Customization Options
- Spice Variations: Add a pinch of smoked paprika or ground turmeric for a flavor twist.
- Additional Toppings: Roasted sweet potatoes, marinated artichokes, or toasted pine nuts make excellent additions.
- Tahini Sauce Alternatives: If you’re not a fan of tahini, try a lemony yogurt sauce or a zesty garlic dressing.
- Gluten-Free Option: Stick to grains like quinoa or brown rice and ensure the baking powder is gluten-free.
Why You’ll Love This Recipe
This falafel bowl combines crispy, herb-packed falafels with fresh and crunchy vegetables, creamy hummus, and zesty tahini sauce.
It’s a complete meal that’s high in plant-based protein, gluten-free adaptable, and endlessly customizable.
Perfect for meal prep or a quick, nutritious dinner, this recipe celebrates bold Mediterranean flavors in every bite.
