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Falafel Bowls

Nutritious and flavorful Falafel Bowls made with high-protein falafel, fresh vegetables, and a creamy tahini yogurt dressing, perfect for family meals and meal prep.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner, Main Course
Cuisine: Mediterranean, Vegan
Calories: 500
Ingredients Method Notes

Ingredients
  

For the falafel
  • 1 15-ounce can chickpeas, drained, rinsed, and patted dry Base for high-protein falafel.
  • 1/3 cup diced red onion Adds flavor and crunch.
  • 1/2 cup flat leaf parsley Fresh herb to brighten the dish.
  • 1/4 cup cilantro Can be substituted with more parsley.
  • 1 teaspoon lemon zest Enhances freshness.
  • 1 tablespoon tahini Provides creaminess.
  • 1 teaspoon garlic powder For added flavor.
  • 1 1/2 teaspoons ground cumin Essential spice.
  • 1 teaspoon paprika Adds color and smoky flavor.
  • 1/2 teaspoon ground coriander Complements spices.
  • 1 teaspoon baking powder Helps falafel puff up.
  • to taste Salt and freshly ground black pepper Essential for seasoning.
  • 3 tablespoons flour Binds the mixture; can use chickpea flour for gluten-free.
For the salad
  • 1 cup diced cucumber Refreshing addition.
  • 1 cup cherry tomatoes, halved Adds sweetness.
  • 1/4 cup diced red onion Enhances salad's flavor.
  • 1/3 cup chopped kalamata olives Provides a savory bite.
  • 1 teaspoon olive oil For the salad dressing.
  • 2 teaspoons lemon juice Brightens flavors.
  • 1 tablespoon chopped fresh dill Adds herbaceous touch.
For the tahini yogurt dressing
  • 1/2 cup plain non-fat Greek yogurt Creamy base.
  • 1 tablespoon tahini For creaminess.
  • 1 1/2 teaspoons olive oil Enriches the dressing.
  • 1 lemon juiced Brightens dressing.
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon granulated garlic
  • 1/4 teaspoon coriander
For serving
  • 2 cups cooked rice Base of the bowl; can substitute with quinoa or cauliflower rice.
  • to taste Crumbled feta, chopped parsley, and dill For garnish.

Method
 

Preparation
  1. Preheat oven to 400° F. Line a baking sheet with parchment paper and spray it with cooking oil.
  2. Place all falafel ingredients in a food processor, except the flour. Pulse until a crumbly dough forms.
  3. Add flour one tablespoon at a time, pulsing after each addition until the mixture is dry enough to shape into discs.
  4. Scoop out 2 tablespoons of the mixture and shape it into a disc. Form about 12 falafels and place on the baking sheet.
  5. Spray tops with cooking oil or brush with olive oil.
Baking
  1. Bake for 25-30 minutes, flipping halfway to achieve golden, crisp exterior.
Salad Preparation
  1. While the falafel is baking, combine all tomato cucumber salad ingredients in a bowl. Taste for seasoning and adjust as necessary.
Dressing Preparation
  1. In another bowl, whisk together all tahini yogurt dressing ingredients. Adjust consistency with water or milk if needed.
Assembly
  1. Start with 1/2 cup of rice in a bowl. Top with 3 baked falafels, some of the salad, crumbled feta, and a drizzle of tahini yogurt dressing.
  2. Garnish with chopped parsley and dill, if desired.

Notes

Serve warm and consider a DIY falafel bowl bar for a family-style dining experience. Store components separately for freshness.