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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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Course: Dinner, LUNCH, Main Course
Cuisine: Mediterranean, Middle Eastern, Vegetarian
Prep Time: 20 minutes
Cook Time: 15 minutes
Chickpea Soaking: 30 minutes
Total Time: 1 hour 5 minutes
Servings: 4 servings
Calories: 480kcal
Cost: $12

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

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

Instructions

  • Prepare falafel mixture in a food processor until combined.
  • Chill mixture in the refrigerator for 30 minutes.
  • Shape falafel balls using a scoop or hands.
  • Fry falafel in hot oil (350°F) until golden and crispy.
  • Whisk together tahini, lemon juice, garlic, warm water, salt, and olive oil to make the sauce.
  • 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.

Nutrition

Serving: 350g | Calories: 480kcal | Carbohydrates: 58g | Protein: 16g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 9g | Sodium: 740mg | Potassium: 720mg | Fiber: 12g | Sugar: 6g | Vitamin A: 1200IU | Vitamin C: 28mg | Calcium: 120mg | Iron: 5mg