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Overhead photo of a homemade falafel bowl recipe with quinoa, crispy falafel, fresh vegetables, and tahini drizzle on a white kitchen counter.

Falafel Bowls Recipe

A crispy, flavorful Mediterranean Falafel Bowl Recipe with tahini sauce, quinoa, and fresh vegetables. Perfect for meal prep, healthy dinners, or a satisfying plant-based lunch.
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Prep Time 20 minutes
Cook Time 15 minutes
Chickpea Soaking 30 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Dinner, LUNCH, Main Course
Cuisine: Mediterranean, Middle Eastern, Vegetarian
Calories: 480
Ingredients Equipment Method Notes

Ingredients
  

Falafel Mixture
  • 1 cup dried chickpeas Soaked overnight
  • 1 small onion Roughly chopped
  • 4 cloves garlic Whole
  • ¼ cup fresh parsley Loose packed
  • 2 tablespoon fresh cilantro Chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon cayenne pepper Adjust for spice
  • 1 teaspoon salt For mixture
  • 2 tablespoon all-purpose flour Or chickpea flour for GF
  • ½ teaspoon baking powder
  • vegetable oil For frying
Bowl Base & Veggies
  • 2 cups cooked quinoa or rice Grain base
  • 1 large cucumber Diced
  • 2 medium tomatoes Chopped
  • ½ medium red onion Thinly sliced
  • 1 cup mixed greens Any variety
  • ½ cup Kalamata olives Pitted
  • ¼ cup pickled red onions Optional
Tahini Sauce
  • ⅓ cup tahini For sauce
  • 3 tablespoon lemon juice Fresh squeezed
  • 2 cloves garlic Minced (for sauce)
  • 3-4 tablespoon warm water Adjust consistency
  • ½ teaspoon salt For sauce
  • 1 tablespoon olive oil For sauce

Equipment

  • 1 Food processor To blend chickpea mixture
  • 1 Deep Thermometer Keeps oil at 350°F
  • 2–3 Large mixing bowls For falafel, sauce, and veggies
  • 1 Slotted spoon For frying falafel
  • 1 Small Ice Cream Scoop For shaping falafel evenly

Method
 

  1. Prepare falafel mixture in a food processor until combined.
  2. Chill mixture in the refrigerator for 30 minutes.
  3. Shape falafel balls using a scoop or hands.
  4. Fry falafel in hot oil (350°F) until golden and crispy.
  5. Whisk together tahini, lemon juice, garlic, warm water, salt, and olive oil to make the sauce.
  6. Assemble bowls with quinoa or rice, vegetables, falafel, and drizzle with tahini sauce.

Notes

  • Nutrition information is automatically calculated, so should only be used as an approximation.