Falafel Bowls
User Reviews
0
0 reviews
Unrated
-
Prep Time
30 mins
-
Cook Time
25 mins
-
Total Time
55 mins
-
Servings
4 servings
-
Calories
439 kcal
-
Cuisine
Mediterranean, Vegan
Falafel Bowls
Report
Mediterranean falafel bowls are topped with homemade baked falafels, a tomato cucumber salad, feta, and an incredible creamy tahini yogurt dressing.
Share:
Ingredients
Falafels
- 15 ounce chickpeas drained, rinsed, and patted dry, canned
- 1/3 cup red onion diced
- 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 cumin ground
- 1 teaspoon paprika
- 1/2 teaspoon ground coriander
- 1 teaspoon baking powder
- salt I used about 1/2 - 3/4 teaspoon fine sea salt, freshly ground, to taste
- black pepper I used about 1/2 - 3/4 teaspoon fine sea salt, freshly ground, to taste
- 3 tablespoons flour
Tomato Cucumber Salad
- 1 cup cucumber diced
- 1 cup cherry tomatoes halved
- 1/4 cup red onion diced
- 1/3 cup kalamata olive chopped
- 1 teaspoon olive oil
- 2 teaspoons lemon juice
- 1 tablespoon dill chopped, fresh
- salt freshly ground, to taste
- black pepper freshly ground, to taste
Tahini Yogurt Dressing
- 1/2 cup Greek yogurt plain, non-fat
- 1 tablespoon tahini
- 1 1/2 teaspoons olive oil
- 1 lemon juiced
- 1/4 teaspoon cumin ground
- 1/4 teaspoon dill dried
- 1/4 teaspoon granulated garlic
- 1/4 teaspoon Coriander
- salt freshly ground, to taste
- black pepper freshly ground, to taste
Other Ingredients
- 2 cups rice cooked
- feta cheese crumbled
- parsley chopped for garnish
- dill chopped 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
(59%)
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.
Genuine Reviews
User Reviews
Overall Rating
0
0 reviews
Unrated
Other Recipes
You'll Also Love
