Falafel Bowl invites you on a journey to sun-kissed Mediterranean shores where crisp, golden chickpea fritters nestle atop fluffy couscous with roasted bell peppers, cherry tomatoes and tender zucchini. Each bite bursts with herby warmth—fresh parsley, cilantro and a squeeze of bright lemon—before a dreamy tahini drizzle ties everything together. Scatter ribbons of crunchy cucumber, tangy olives and jewel-like pomegranate seeds, then finish with a sprinkle of za’atar and a drizzle of fruity olive oil. This playful, wholesome masterpiece is perfect for lunch or dinner, promising a symphony of flavors that feels like a hug for your taste buds.
Table of Contents
Why You’ll Love This Falafel Bowl
- It’s a delightful explosion of flavors in every bite.
- Packed with plant-based protein, it’s both filling and nutritious.
- Customizable toppings let you create your perfect bowl.
- Quick and easy to make, perfect for busy weeknights.
- Great for meal prep, so you can enjoy it all week long!
Falafel Bowl
Ingredients
Equipment
Method
- Step 1: Soak the Chickpeas – Start by soaking 1 cup of dried chickpeas in water overnight. This helps them soften and makes blending easier.
- Step 2: Blend the Ingredients – Drain and rinse the soaked chickpeas. In a food processor, combine them with 1 small onion, 2 cloves of garlic, a handful of fresh parsley, 1 teaspoon of cumin, and salt. Blend until you have a coarse mixture.
- Step 3: Form the Falafel Balls – Transfer the mixture to a bowl and let it rest for about 30 minutes. Then, shape the mixture into small balls or patties, about the size of a golf ball.
- Step 4: Fry the Falafel – Heat oil in a deep pan over medium heat. Carefully drop the falafel balls into the hot oil, frying them for about 3-4 minutes on each side until golden brown. Remove and drain on paper towels.
- Step 5: Assemble Your Bowl – In a bowl, layer your favorite ingredients: fresh greens, diced tomatoes, cucumber, and a dollop of tahini sauce. Top it off with the crispy falafel and enjoy your homemade Falafel Bowl!
Notes
| Nutrition Facts | Per Serving |
|---|---|
| Calories | 350 |
| Fat | 15g |
| Protein | 12g |
| Carbs | 45g |
Ingredients
Gather these fresh ingredients to create a delicious and wholesome Falafel Bowl!
- 1 cup dried chickpeas – soaked overnight and drained
- 1 small onion – roughly chopped
- 2–3 garlic cloves – minced
- 1/2 cup fresh parsley leaves – packed
- 1/2 cup fresh cilantro leaves – packed
- 1 tsp ground cumin – for flavor
- 1 tsp baking powder – helps with texture
- Salt and pepper – to taste
- Oil – for frying
How to Make Falafel Bowl
Get ready to whip up a delicious Falafel Bowl that’s not only tasty but also packed with nutrients! This recipe takes about 20 minutes to prepare, 15 minutes to cook, and an optional 30 minutes for the falafel to rest before frying, ensuring they’re perfectly crispy.
Step 1: Soak the Chickpeas
Start by soaking 1 cup of dried chickpeas in water overnight. This helps them soften and makes blending easier.
Step 2: Blend the Ingredients
Drain and rinse the soaked chickpeas. In a food processor, combine them with 1 small onion, 2 cloves of garlic, a handful of fresh parsley, 1 teaspoon of cumin, and salt. Blend until you have a coarse mixture.
Step 3: Form the Falafel Balls
Transfer the mixture to a bowl and let it rest for about 30 minutes. Then, shape the mixture into small balls or patties, about the size of a golf ball.
Step 4: Fry the Falafel
Heat oil in a deep pan over medium heat. Carefully drop the falafel balls into the hot oil, frying them for about 3-4 minutes on each side until golden brown. Remove and drain on paper towels.
Step 5: Assemble Your Bowl
In a bowl, layer your favorite ingredients: fresh greens, diced tomatoes, cucumber, and a dollop of tahini sauce. Top it off with the crispy falafel and enjoy your homemade Falafel Bowl!
Recipe Snapshot
| Feature | Details |
|---|---|
| Category | Main Course |
| Cuisine | Middle Eastern |
| Prep Time | 20 minutes |
| Cook Time | 15 minutes |
| Extra Time | 30 minutes (resting) |
| Total Time | 65 minutes |
| Dietary | Vegan, Healthy |
| Serves | 4 |
| Best Served | Fresh and warm with toppings |
Pro Tips for Making Falafel Bowl
- Soak chickpeas overnight for a creamier texture.
- Use fresh herbs like parsley and cilantro for vibrant flavor.
- Don’t over-process the mixture; keep some texture for better bites.
- Fry in batches to maintain oil temperature and crispiness.
- Experiment with toppings like pickled veggies for a tangy kick.
How to Serve this Falafel Bowl
- Top with creamy tahini sauce for a nutty flavor.
- Add a sprinkle of fresh herbs like parsley or cilantro.
- Serve with warm pita bread on the side for dipping.
- Pair with a refreshing cucumber and tomato salad.
- Include pickled vegetables for a tangy crunch.
- Drizzle with a zesty lemon vinaigrette for extra zing.
- Enjoy with a side of hummus for a protein boost.
- Garnish with avocado slices for creaminess.
Make Ahead and Storage
Storing your Falafel Bowl properly ensures it stays fresh and delicious!
Storing Falafel Bowl Leftovers
- Allow the bowl to cool to room temperature.
- Transfer leftovers to an airtight container.
- Store in the refrigerator for up to 3 days.
- Keep sauces separate to maintain texture.
Freezing Falafel Bowl
- Cool the bowl completely before freezing.
- Use freezer-safe containers or bags.
- Label with date and contents for easy identification.
- Freeze for up to 2 months for best quality.
Reheating Falafel Bowl
- Thaw in the refrigerator overnight if frozen.
- Reheat in the microwave for 1-2 minutes, stirring halfway.
- For crispy falafel, reheat in an oven at 350°F (175°C) for 10-15 minutes.
- Check that everything is heated through before serving.
Explore more easy breakfast recipes, quick lunch ideas, cozy dinner meals, tasty snacks, and delightful dessert.
FAQs
Here’s a helpful FAQ about this recipe:
1. What is in a falafel bowl?
A falafel bowl typically includes crispy falafel balls made from ground chickpeas, herbs, and spices, served over a bed of fresh greens or grains like quinoa or rice. It’s often topped with fresh vegetables such as cucumbers, tomatoes, and red onions, along with a drizzle of tahini sauce or yogurt dressing for added flavor.
2. What is falafel made of?
Falafel is primarily made from ground chickpeas or fava beans, mixed with herbs like parsley and cilantro, and seasoned with spices such as cumin and coriander. The mixture is formed into balls or patties and then deep-fried or baked until golden brown, creating a deliciously crispy exterior and a soft interior.
3. Are falafel bowls healthy?
Yes, falafel bowls can be quite healthy! They are packed with plant-based protein from chickpeas, fiber from vegetables, and healthy fats if you include ingredients like avocado or tahini. When made with fresh ingredients and served with whole grains, they can be a nutritious and satisfying meal option.
4. What exactly is a falafel?
Falafel is a popular Middle Eastern dish made from ground legumes, typically chickpeas or fava beans, mixed with herbs and spices. It is often formed into balls or patties and fried until crispy. Falafel is commonly served in pita bread or as part of a salad or bowl, making it a versatile and flavorful vegetarian option.
Final Thoughts
Making a Falafel Bowl at home is not just simple; it’s a delightful adventure! Picture the crispy falafel, fresh veggies, and creamy tahini all coming together in a bowl of joy. So, gather your ingredients, channel your inner chef, and enjoy every bite of this wholesome dish. You’ll be amazed at how rewarding it is to create something so delicious!