Falafel Bowls
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0.0
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Unrated
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Prep Time
30 mins
-
Cook Time
30 mins
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Total Time
55 mins
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Servings
4 servings
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Calories
439 kcal
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Cuisine
Mediterranean, Vegan
Falafel Bowls
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Mediterranean falafel bowls are topped with homemade baked falafels, a tomato cucumber salad, feta, and an incredible creamy tahini yogurt dressing.
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Ingredients
Falafels
- 15 ounce can chickpeas, drained, rinsed, and patted dry
- 1/3 cup diced red onion
- 1/2 cup flat leaf parsley
- 1/4 cup cilantro
- 1 teaspoon lemon zest
- 1 tablespoon Tahini
- 1 teaspoon garlic powder
- 1 1/2 teaspoons ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground coriander
- 1 teaspoon baking powder
- Salt and freshly ground black pepper to taste, I used about 1/2 - 3/4 teaspoon fine sea salt
- 3 tablespoons flour
Tomato Cucumber Salad
- 1 cup diced cucumber
- 1 cup cherry tomatoes, halved
- 1/4 cup diced red onion
- 1/3 cup chopped kalamata olives
- 1 teaspoon olive oil
- 2 teaspoons lemon juice
- 1 tablespoon chopped fresh dill
- Salt and freshly ground black pepper to taste
Tahini Yogurt Dressing
- 1/2 cup plain non fat Greek yogurt
- 1 tablespoon Tahini
- 1 1/2 teaspoons olive oil
- 1 lemon, juiced
- 1/4 teaspoon ground cumin
- 1/4 teaspoon dried dill
- 1/4 teaspoon granulated garlic
- 1/4 teaspoon Coriander
- Salt and freshly ground black pepper to taste
Other Ingredients
- 2 cups cooked rice
- crumbled feta
- Chopped parsley and dill for garnish
Instructions
- Preheat oven to 400° F. Line a baking sheet with parchment paper and spray it with cooking oil.
- Place all of the falafel ingredients in the bowl of a food processor, except the flour. Pulse until a crumbly dough forms. Add in the flour a tablespoon at a time pulsing the mixture after each addition. It should be dry enough that you can shape it into a disc with your hands.
- Scoop out 2 tablespoons of the mixture and form it into a disc. You should be able to get 12 falafels made from it. Place the falafels onto the baking sheet and spray the tops with more cooking oil or brush them with olive oil.
- Bake for 25-30 minutes, flipping them over halfway through the cooking time. You want them to be golden and the exterior should be crisp.
- While the falafels bake combine all of the ingredients for the tomato cucumber salad in a bowl. Taste for seasoning.
- Add all of the ingredients for the tahini yogurt dressing to a bowl or measuring glass and whisk them together. The dressing will be thick. To thin it out whisk in 1-2 tablespoons of water or milk until your desired consistency is reached.
- To assemble the bowls, add 1/2 cup of rice to a bowl. Top it with 3 of the baked falafels, some of the tomato cucumber salad, crumbled feta, and drizzle the tahini yogurt dressing on top. Garnish with chopped parsley and dill if desired.
Nutrition Information
Show Details
Calories
439kcal
(22%)
Carbohydrates
64g
(21%)
Protein
19g
(38%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
10g
Cholesterol
3mg
(1%)
Sodium
488mg
(20%)
Fiber
10g
(40%)
Sugar
10g
(20%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 439 kcal
% Daily Value*
| Calories | 439kcal | 22% |
| Carbohydrates | 64g | 21% |
| Protein | 19g | 38% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 10g | 59% |
| Cholesterol | 3mg | 1% |
| Sodium | 488mg | 20% |
| Fiber | 10g | 40% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
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