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Easy Baked Falafel Bowls Recipe

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4 from 8 reviews

These Easy Baked Falafel Bowls are a healthy, flavorful vegetarian meal featuring homemade baked falafel, a fresh Israeli salad, and fluffy grains topped with creamy hummus and tahini dressing. Soaked chickpeas combined with fresh herbs and spices are blended, shaped, lightly oiled, and baked until golden and crisp. Served with a refreshing cucumber and tomato salad, this dish offers balanced textures and bright Mediterranean flavors perfect for lunch or dinner.

Ingredients

Falafel

  • 1 cup dried chickpeas
  • 2 tbsp olive oil
  • 1/2 cup parsley
  • 1/4 cup cilantro
  • 2 garlic cloves
  • 1 small onion (about 1/2 cup)
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp baking powder
  • 3 tbsp flour of choice (gluten-free flour recommended)

Israeli Salad

  • 3 Persian cucumbers, cut into cubes
  • 10 oz container grape tomatoes, cut into cubes (or 1 extra large tomato)
  • 1/2 cup parsley, finely chopped
  • 1 scallion, finely chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt & pepper to taste

Assembly

  • 2 cups cooked rice, quinoa, or other grain
  • Hummus, store-bought or homemade
  • Tahini or lemon tahini dressing for drizzling

Instructions

  1. Prepare Chickpeas: Soak the dried chickpeas in a bowl of water overnight. After soaking, drain them thoroughly before using.
  2. Make Falafel Mixture: Add the soaked chickpeas, olive oil, parsley, cilantro, garlic cloves, chopped onion, cumin, paprika, salt, black pepper, baking powder, and flour to a food processor. Puree the mixture until everything is well combined but still has some texture.
  3. Form Falafel Balls: Use a cookie scoop or spoon to scoop the falafel mixture, then roll into even balls with your hands. Place the balls on a baking sheet in a single layer.
  4. Bake Falafel: Lightly spray the falafel balls with olive oil cooking spray. Bake in a preheated oven at 400°F (200°C) for 22-25 minutes, turning halfway through if desired, until golden brown and crisp on the outside.
  5. Prepare Israeli Salad: In a bowl, combine the diced cucumbers, grape tomatoes, finely chopped parsley, and scallions. Add olive oil, lemon juice, salt, and pepper. Mix well to combine the flavors.
  6. Assemble the Bowls: Layer cooked rice or quinoa at the bottom of each bowl. Top with baked falafel balls, prepared Israeli salad, a dollop of hummus, and drizzle with tahini or lemon tahini dressing as desired.

Notes

  • Soaking chickpeas overnight is essential for texture and blending ease; do not skip this step.
  • If you don’t have gluten-free flour, you can substitute with all-purpose flour or chickpea flour.
  • The falafel mixture can be refrigerated for a few hours before baking if preparing ahead.
  • Use olive oil spray or brush the falafel lightly to get a crispy exterior without frying.
  • Feel free to substitute quinoa or your favorite grain instead of rice.
  • For a vegan option, ensure your hummus and tahini are free from non-vegan additives.

Find it online: https://bitezly.com/easy-baked-falafel-bowls-recipe/