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Falafel Bowls


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  • Author: Taylor Kadlec
  • Total Time: 50 minutes
  • Yield: Serves 4
  • Diet: Vegetarian

Description

A vibrant vegetarian bowl packed with falafel, quinoa, and fresh veggies. Homemade tzatziki adds a creamy, tangy touch.


Ingredients

Units Scale
  • 1 cups (237 ml) chickpeas
  • 1/3 cups (80 ml) chopped fresh parsley
  • 4 cloves garlic
  • 1 small white onion
  • 1 tbsp tahini
  • 1 1/2 tsp cumin
  • 1/4-1/2 tsp sea salt
  • 1/4-1/2 tsp black pepper
  • 4 tbsp all purpose flour
  • 4-6 tbsp grape seed oil or canola oil
  • 1/2 cups (118 ml) Panko bread crumbs for coating
  • 1 cups (237 ml) dried quinoa
  • 2 tbsp olive oil
  • 1/2 head red cabbage
  • 8 ounces (227 g) cherry tomatoes
  • 1 cucumber
  • 1 cups (237 ml) kalamata olives
  • Hummus
  • Pita

Instructions

To make the falafel

  1. Add chickpeas, parsley, onion, garlic, tahini, cumin, salt, and pepper to a food processor; pulse until thoroughly combined, scraping down the sides as needed. The mixture should be crumbly, not a paste.
  2. Add flour 1 tablespoon at a time, pulsing until the mixture is no longer wet and can be formed into a ball without sticking to your hands.
  3. Transfer to a mixing bowl, cover, and refrigerate for 1-2 hours to firm up.
  4. Once chilled, scoop out rounded tablespoons and gently form into 11-12 small discs.
  5. Sprinkle panko bread crumbs on the discs, gently pressing to adhere; flip and repeat.
  6. Heat a large skillet over medium heat (approximately 350°F/177°C) and add 2 tablespoons of oil.
  7. Once the oil is hot, add falafel to the skillet in a single layer.
  8. Cook for 2-3 minutes per side, flipping when the underside is deep golden brown.
  9. Repeat with all falafel.

To make the tzatziki

  1. In a large bowl, combine Greek yogurt, diced cucumber, lemon juice, garlic, and dill.
  2. Stir to combine.
  3. Season with salt and pepper.
  4. Serve immediately or store in an airtight container for up to 3 days.

To assemble bowls

  1. Prepare the quinoa.
  2. Meanwhile, heat olive oil in a large skillet over medium-high heat (approximately 375°F/191°C).
  3. Add cabbage and season with salt and pepper.
  4. Cook for approximately 10 minutes, stirring occasionally, until the cabbage has softened.
  5. Once the quinoa and cabbage are cooked, assemble bowls with quinoa, cabbage, tomatoes, cucumber, olives, hummus, falafel, and tzatziki.
  6. Serve with pita.

Notes

  • For crispier falafel, shallow fry them in batches, ensuring not to overcrowd the pan.
  • To make this recipe gluten-free, substitute the all-purpose flour with gluten-free flour blend.
  • Leftover quinoa and cooked cabbage can be stored separately in airtight containers in the refrigerator for up to 4 days.
  • Prep Time: 30 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Method: Pan-Frying
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 large bowl
  • Calories: 600
  • Sugar: 10
  • Sodium: 600
  • Fat: 25
  • Saturated Fat: 5
  • Unsaturated Fat: 15
  • Carbohydrates: 80
  • Fiber: 15
  • Protein: 20