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

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

    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 Cholesterol 3mg (1%) Sodium 488mg (20%) Fiber 10g (40%) Sugar 10g (20%)

Nutrition Facts

Serving: 4servings

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.