This is one of my new favorite bowl meals to make. The Falafel Bowl– a meal that puts together the taste of traditional Mediterranean flavors with the idea of a convenient modern bowl meal. It is a good choice for vegans or those who enjoy a healthy protein meal and consists of crispy falafel served with fresh vegetables, grains, and creamy sauce.
This is a favorite dish This dish has some falafel which is made from chickpeas or fava beans. Falafel is healthy and high in protein, fiber, iron, and other important nutrients. Served with bright vegetables, small greens and grains, and tasty toppings like tahini or hummus, the falafel bowl makes for a simple nutritious lunch, a fabulous dinner, and an easy meal prep.
This falafel bowl is not only healthy, but it’s super duper customizable too! Make this salad your own with whatever grains, fresh veggies, and sauces you prefer. The falafel bowlmight work for you, whether you are just trying to eat clean or sticking with a vegan/vegetarian diet, or looking forward to satisfying your stomach.
Healthy Choice Falafel Bowl
This falafel bowl is filled with plant-based proteins, fiber, essential vitamins and minerals. This dish contains plant based protein in the form of chickpeas, which are the main ingredient in falafel, so extra points if you are vegetarian or vegan! They are high in fiber (which is great for your gut and will keep you full).
Vegetables such as cucumbers, tomatoes, and leafy greens are bursting with vitamins, antioxidants, and minerals. Grains — something like quinoa or brown rice for more fiber and heft into the bowl. Pair with creamy tahini sauce or a small dollop of hummus and you are not only getting essential fats — which are critical for brain health + overall wellness — but they each deliver rich, decadent flavors to your veggie feast.
In summary, the falafel bowl is an all-in-one meal that is perfect for a full and balanced diet that nourishes while being flavourful.
Ingredients
For the Falafel Bowl:
For the Falafel:
1 15 oz can chickpeas, drained and rinsed
1/4 cup chopped fresh parsley
• 1/4 cup fresh cilantro, chopped
1/4 cup finely chopped onion
2 cloves garlic, minced
2 tbsp.flour (or chickpea flour)
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon baking powder
Salt and pepper to taste
2-3 tablespoons oil for shallow frying (I use olive oil)
For the Bowl:
1 Cup Cooked Quinoa Or Brown Rice
1/2 cup chopped cucumber
1/2 cup of cherry tomatoes, halved
4 oz very thinly sliced red onion
Fresh parsley or cilantro, about 1/4 cup
1/4 cup shredded carrots
1 avocado, sliced
2 cups baby spinach or mixed salad leaves
For the Tahini Dressing:
1/4 cup tahini
2 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, minced
Water to thin, as needed
Salt and pepper to taste
Instructions
1. Make the Falafel:
Add the chickpeas, parsley, cilantro, onion and garlic to the work bowl of a food processor along with flour and transfer to a clean mixing bowl; combine with cumin, coriander baking powder, salt & pepper. And pulse until it is all combined but still chunky (you do not want a paste).
Form the mixture into bite-sized balls or patties. (I start with a golf ball size scooper!)
In a large skillet, heat olive oil over medium heat. Working in batches, fry the falafel balls and turning occasionally until crispy about 2 to 4 minutes. This will generally take 5-7 minutes per batch. Place the falafel on a plate with paper towels to absorb oil.
2. Prepare the Tahini Dressing:
Combine tahini, lemon juice, olive oil, garlic, salt and black pepper in a mixing bowl. Stir in water, 1 tablespoon at a time to thin the dressing as desired. It should be creamy and pourable, but not too thin. Set aside.
3. Assemble the Falafel Bowl:
If you do eat falafel or sour cream, for a gorgeous dish add ½ cup of cooked quinoa to your crushed salad or serve it on top of bedding snap with layers. Toss on Fresh spinach leaves [(“a couple of handfuls”] or mixed greens
Place the nice crispy falafel balls in one side of the bowl.
Put the chopped cucumber, cherry tomatoes, red onion, shredded carrots, avocado slices and fresh herbson top of the bowl.
Pour a bit of the tahini dressing on top of the bowl and serve with some extra side to dip!
4. Serve and Enjoy:
There you have it, your Falafel Bowl. Serve right away with some extra parsley or cilantro for a freshness pop.
Nutrition Benefits of Falafel Bowl
Nutritional Benefits of the Falafel Bowl:
1. High in Plant-Based Protein:
Chickpeas are the star of falafel, these legumes are high in plant-based protein and low in calories. This makes the falafel bowl a great choice for people who are following a vegetarian or vegan diet but still need their protein.
2. Packed with Fiber:
Quinoa(also works with brown rice) -Both quinoa and chickpeas are high in dietary fiber, so not only helps you digest comfortably but also creates a feeling of fullness for a long time. Fiber regulates blood sugar and contributes to heart health.
3. Its rich in essential Vitamins and Minerals
The new vegetables in the falafel bowl embodyan entire host of nutritional vitamins and minerals. Cucumbers are high in water and vitamin K, and Tomatoes tend to be a good source of vitamin C and Antioxidants like Lycopene are also very important\Supporting the liver lymphatic health while ensuring more vitamins will fuel this body.
4. Healthy Fats:
If you’ve got some ripe avocados, use it to whip up both parts of the avocado and tahini dressing recipe above. This flavored fat will bring heart (and brain) health monounsaturated fats to your bowl.
5. Low in Refined Carbohydrates:
The quinoa (or brown rice) served as the base, instead of plain white rice, makes this falafel bowl keep you feel full longer and provide a slow-burning complex carb lasting your energy all day long.
Why the Falafel Bowl Works For Meal Prep
A great thing about the Falafel Bowl is that it works really well for meal prep. You can also prepare and store the bowl components (falafel, quinoa, veggies,) in the fridge for up to 5 days. Perfect for throwing together a quick healthy bowl on the run.
The falafel can be stored in an airtight container in the fridge for 4-5 days after cooking. To reheat, warm in a skillet or the oven.
Grains: Quinoa or brown rice ( cooked, up to 5 days in the fridge) Prepare a lot in advance and warm up per serving on your workweeks.
Vegetables: Cut and prepare vegetables in separate containers in the refrigerator so they are ready for use. When you’re ready to put together your bowl it’s all there ready for you.
Falafel Bowl Customization Tips
Grain-Free: Omit the quinoa or brown rice and opt for a bed of greens such as spinach, arugula or kale for a less carb intake.
Up the Protein – Give it an extra protein boost by adding a scoop of hummus, roasted chickpeas or even add a poached egg on top.
Spice it Up: If you want a little more flavor, try mixing in some za’atar or sumac when servicing the falafel bowl.
Conclusion
The Falafel Bowl delivers a colorful, nutrient-rich dish that marries classic Mediterranean flavors into a trendy, grab-and-go vessel. Also here you will find crispy falafel, fresh vegetables, filling grains, and a creamy tahini dressing to make this bowl complete and satisfying. Made with vegans, vegetarians, and anyone seeking a healthy meal in mind, this Falafel Bowl is tasty plant-based fare that packs in the protein all while bursting at the seams with assertive flavors for those who want even more flavor (even better!).
This falafel bowl is just the recipe to meal prep on a Sunday for lunches throughout the week or only requires 30 minutes when you need a quick, healthy dinner! Do it today, and bowl game greatness will be redefined deliciously for you with falafel.
