Falafel Bowl

by

A Flavorful, Protein-Packed Meal

If you’re looking for a vibrant, healthy, and satisfying lunch or dinner, a Falafel Bowl is the perfect choice. With crispy, golden falafel served over a base of fresh greens, grains, and topped with Mediterranean-inspired flavors, this bowl is as nourishing as it is delicious.

Why You’ll Love Falafel Bowls:

  • Rich in Plant-Based Protein: Falafel, made from chickpeas, is packed with protein and fiber, making it a hearty vegetarian option.
  • Bursting with Flavors: The combination of warm, crispy falafel with fresh veggies and creamy tahini dressing creates a perfect balance of textures and tastes.
  • Nutrient-Dense: From fiber-rich chickpeas to vitamin-packed veggies, this bowl is loaded with nutrients that will keep you feeling energized and satisfied.
  • Easy to Customize: Whether you prefer quinoa, couscous, or a bed of greens, you can build this bowl to suit your taste and dietary needs.

Ingredients:

This basic Falafel Bowl recipe is highly customizable. Here’s what you’ll need to get started:

For the Falafel:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/4 cup fresh parsley
  • 1/4 cup fresh cilantro
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon paprika
  • Salt and pepper, to taste
  • 1 tablespoon olive oil (for frying)

For the Bowl:

  • 1 cup cooked quinoa (or brown rice, couscous, or bulgur)
  • 1/2 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/2 cup shredded carrots
  • Fresh parsley or cilantro (for garnish)
  • 1/4 cup Kalamata olives (optional)
  • 1/4 cup feta cheese, crumbled (optional)

For the Tahini Dressing:

  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon maple syrup or honey
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Water to thin, as needed

Instructions:

  1. Make the Falafel:
    • In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, salt, and pepper. Pulse until the mixture is smooth but still slightly chunky. If the mixture is too dry, add a small amount of water to help it come together.
    • Roll the mixture into small balls (about 1-2 inches in diameter) and set them on a plate.
    • Heat olive oil in a large skillet over medium heat. Fry the falafel for about 3-4 minutes on each side, until golden and crispy. Remove and set aside on paper towels to drain any excess oil.
  2. Prepare the Bowl Base:
    • Cook your grain of choice (quinoa, rice, couscous) according to package instructions. Once cooked, fluff with a fork and set aside.
    • Slice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and shred the carrots. Arrange these fresh veggies around the bowl.
  3. Make the Tahini Dressing:
    • In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, minced garlic, salt, and pepper. Add water little by little until the dressing reaches your desired consistency (smooth but pourable).
  4. Assemble the Bowl:
    • Start with a base of quinoa (or your chosen grain) in a large bowl.
    • Add the fresh veggies: cucumber, cherry tomatoes, red onion, and shredded carrots.
    • Place the crispy falafel on top of the veggies.
    • Drizzle with the creamy tahini dressing and sprinkle with Kalamata olives, feta cheese, and fresh herbs for garnish.

Why Falafel Bowls Are So Special:

Falafel Bowls are an irresistible blend of textures and flavors. You get the crunch and warmth of the falafel, the freshness of the vegetables, and the creaminess of the tahini dressing—all perfectly balanced in one delicious bowl. Whether you’re vegan, vegetarian, or simply a fan of Mediterranean cuisine, this recipe is sure to become a favorite.

Optional Variations:

  • Add a protein boost: Top with grilled chicken, roasted lamb, or tofu for extra protein.
  • Switch up the dressing: Try a yogurt-based dressing or lemon-tahini sauce for a different twist.
  • Make it spicy: Add a sprinkle of red pepper flakes or drizzle some harissa sauce for a spicy kick.

Final Thoughts:

A Falafel Bowl is not only tasty but also incredibly versatile, allowing you to mix and match ingredients based on your preferences. This meal is perfect for meal prep, and it will leave you feeling full and satisfied without feeling heavy. Whether you’re making it for lunch, dinner, or a weekend gathering, this falafel bowl is sure to impress.

Leave a Comment