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
- 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.
- 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.
- Transfer to a mixing bowl, cover, and refrigerate for 1-2 hours to firm up.
- Once chilled, scoop out rounded tablespoons and gently form into 11-12 small discs.
- Sprinkle panko bread crumbs on the discs, gently pressing to adhere; flip and repeat.
- Heat a large skillet over medium heat (approximately 350°F/177°C) and add 2 tablespoons of oil.
- Once the oil is hot, add falafel to the skillet in a single layer.
- Cook for 2-3 minutes per side, flipping when the underside is deep golden brown.
- Repeat with all falafel.
To make the tzatziki
- In a large bowl, combine Greek yogurt, diced cucumber, lemon juice, garlic, and dill.
- Stir to combine.
- Season with salt and pepper.
- Serve immediately or store in an airtight container for up to 3 days.
To assemble bowls
- Prepare the quinoa.
- Meanwhile, heat olive oil in a large skillet over medium-high heat (approximately 375°F/191°C).
- Add cabbage and season with salt and pepper.
- Cook for approximately 10 minutes, stirring occasionally, until the cabbage has softened.
- Once the quinoa and cabbage are cooked, assemble bowls with quinoa, cabbage, tomatoes, cucumber, olives, hummus, falafel, and tzatziki.
- 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