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Falafel Bowls
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Falafel Bowls

Mediterranean falafel bowls are topped with homemade baked falafels, a tomato cucumber salad, feta, and an incredible creamy tahini yogurt dressing.

Prep Time
30 mins
Cook Time
25 mins
Total Time
55 mins
Servings: 4 servings
Calories: 439 kcal
Cuisine: Mediterranean, Vegan

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
  • black pepper I used about 1/2 - 3/4 teaspoon fine sea salt, freshly ground, to taste
  • salt 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
  • black pepper freshly ground, to taste
  • salt 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
  • black pepper freshly ground, to taste
  • salt freshly ground, to taste
Other Ingredients
  • 2 cups rice cooked
  • feta cheese crumbled
  • dill chopped for garnish
  • parsley chopped for garnish

Instructions

    Cup of Yum
  1. Preheat oven to 400° F. Line a baking sheet with parchment paper and spray it with cooking oil. 
  2. 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.
  3. 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. 
  4. 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.
  5. While the falafels bake combine all of the ingredients for the tomato cucumber salad in a bowl. Taste for seasoning.
  6. 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.
  7. 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

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: 4 servings

Amount Per Serving

Calories 439

% 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.