Falafel Bowl Recipe
User Reviews
5
-
Prep Time
10 mins
-
Cook Time
24 mins
-
Total Time
34 mins
-
Servings
4 (3 falafels per serving)
-
Calories
297 kcal
-
Course
Main Course, Lunch, Dinner
-
Cuisine
Mediterranean, Greek
Falafel Bowl Recipe
Description
The falafel mixture combines canned chickpeas with fresh herbs, garlic, and warming spices, gently pulsed to retain some texture rather than pureed, resulting in falafel that crisps well in the oven without frying. Light baking with olive oil produces golden, crispy patties.
Serving the falafel in a bowl with accessories like pickled onions, hummus, tzatziki, fresh herbs, and a grain like parmesan rice or pita bread creates a balanced meal with diverse textures and flavors. The fresh herbs and pickled elements brighten the dish.
Falafel and all accompaniments should be stored separately to avoid sogginess. The baked falafel maintain quality for up to five days refrigerated and freeze well for up to three months, making this an easy batch to prepare ahead.
Ingredients
Falafel
- 1 can chickpeas drained and rinsed
- 1 cup parsley fresh
- 1 cup dill fresh
- 1 yellow onion small
- ½ tsp black pepper
- ¼ tsp cayenne pepper powder
- ¼ tsp Coriander
- ½ tsp cumin ground
- 1 tbsp coconut flour
- 4 cloves garlic
- 1 tsp baking powder
- 2-3 tbsp olive oil
Serve with
- parmesan rice or other grain
- red onion pickled
- tzatziki
- hummus
- herbs such as dill, mint, or parsley
- pita bread fresh
Instructions
- Drain and rinse the canned chickpeas. Add the fresh parsley, fresh dill, diced yellow onion, seasonings, baking powder, and coconut flour to a food processor. Then add the chickpeas on top of everything (for easier blending).
- Pulse until all of the falafel ingredients are minced and combined. Note: you may need to use a rubber spatula to push down the sides and ensure the chickpeas are blended.
- Transfer the mixture to a glass bowl and use a wooden spoon to toss again.
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Use a cookie scooper to scoop falafel. Use your hands to form them into small patties (recipe makes ~12).
- Place falafel onto baking sheet and then drizzle generously with olive oil (this is how the falafel becomes crispy and golden brown since we’re not frying them).
- Bake for 12 minutes. Flip the falafel over (drizzle with more olive oil if needed) and bake for another 12 minutes.
- While the falafel is baking, make the Parmesan Rice and prep any additional fresh vegetables you plan to serve with it.
- After the falafel is cooked, allow it to cool for at least 10 minutes (helps the patties hold their shape). Serve over rice, tzatziki sauce, fresh pita, and greek salad (I do a mix of cucumbers, tomatoes, feta cheese, tossed in some gyro seasoning and olive oil)!
- Pack it up for meal prep or serve it warm! Enjoy!
Notes
- Pulse falafel ingredients to a slightly chunky texture for best results; avoid overprocessing.
- Store bowl components separately to prevent sogginess before assembly.
- Baked falafel keep well refrigerated up to 5 days and freeze up to 3 months.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4(3 falafels per serving)
Amount Per Serving
Calories 297 kcal
% Daily Value*
| Serving | 1serving (falafel only) | |
| Calories | 297kcal | 15% |
| Carbohydrates | 37g | 12% |
| Protein | 14g | 28% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 580mg | 24% |
| Potassium | 1966mg | 42% |
| Fiber | 11g | 44% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
