Healthy Falafel Bowls – A Flavorful, Plant-Based Meal with Chickpeas, Garlic & Tahini Sauce
Falafel bowls are a delicious, nutritious, and easy-to-make meal packed with plant-based protein. Made from wholesome ingredients like chickpeas, garlic, and parsley, these vegetarian falafel bowls are a perfect addition to your weekly meal plan.
Not only are they high in fiber, but they are also customizable, so you can add your favorite veggies, toppings, and sauces to suit your taste. Whether you’re meal prepping for the week or preparing a quick lunch, these healthy falafel bowls are sure to satisfy your cravings.
Health Benefits of Falafel: Protein, Fiber & More
Chickpeas (Garbanzo Beans): Chickpeas are a fantastic source of plant-based protein and fiber, making them an ideal choice for vegetarians and vegans. They help regulate blood sugar, improve digestion, and provide long-lasting energy.
Garlic: Known for its aromatic flavor, garlic also offers anti-inflammatory properties and helps boost the immune system. It contains antioxidants that fight oxidative stress and reduce the risk of chronic diseases.
Parsley: This nutrient-dense herb is rich in vitamins A, C, and K, which are essential for immune health, bone health, and skin health. It’s also high in iron and calcium, helping promote healthy blood circulation and bone strength.
Cumin: A key spice in falafel, cumin has anti-inflammatory and digestive health benefits. It aids digestion, helps with bloating, and can support your metabolism.
Key Ingredients for Your Falafel Bowls:
- 1 cup dry chickpeas (soaked for at least 12 hours)
- 3 cloves garlic
- ⅓ cup chickpea flour
- ¼ cup fresh parsley
- 2 cups mixed greens (spinach, arugula, or lettuce)
- 1 cup cherry tomatoes, halved
- ⅓ cup oil for frying (olive oil or avocado oil)
- ½ red onion (or 1 small onion)
- ¼ tsp cumin
- 1 tsp salt
- ½ tsp ground pepper
This recipe serves 2 falafel bowls (14-16 falafel balls).
How to Make Homemade Falafel Balls
- Prepare the Chickpeas: Soak the dry chickpeas in plenty of water for at least 12 hours (or overnight). Drain and rinse before using.
- Blend the Ingredients: In a food processor, add roughly chopped onion, garlic, and parsley. Pulse until finely chopped. Add the soaked chickpeas, cumin, salt, and pepper. Blend until the mixture has a granular texture (not smooth). This is the key to getting a perfect falafel texture!
- Add Chickpea Flour: Transfer the mixture to a bowl and add chickpea flour. Stir well, then let it rest for 5 minutes. This resting period helps the mixture firm up.
- Shape the Falafel Balls: Use your hands to form 14-16 small falafel balls. If the mixture is too sticky, add a little more chickpea flour. Tip: Wet your hands slightly to make shaping easier.
- Fry the Falafel: Heat olive oil in a skillet over medium heat. Once hot, fry the falafel in batches, turning them occasionally, until golden brown on all sides (about 4-5 minutes per batch).
- Drain Excess Oil: Once fried, place the falafel on a paper towel to drain any excess oil.
- Assemble the Bowls: In each bowl, layer a bed of mixed greens and top with cherry tomatoes. Add 6-8 falafel balls and drizzle with tahini sauce.
Tips for Perfect Falafel Every Time
Achieving the perfect falafel texture and flavor requires a little know-how. Here are some helpful tips to ensure your homemade falafel turns out crispy, fluffy, and delicious:
Use Dried, Soaked Chickpeas: Always use dried chickpeas and soak them overnight. Canned chickpeas are too soft and will create a paste-like texture rather than the ideal coarse, grainy texture you want for falafel.
Don’t Over blend the Mixture: When processing the chickpeas and spices, don’t over blend. The texture should remain slightly chunky, with the chickpeas broken down into small granules. Overprocessing will result in a smooth paste, which will lead to falafel that are too soft.
Let the Mixture Rest: After mixing in the chickpea flour, let the dough rest for at least 5 minutes. This allows the flour to absorb moisture and helps the falafel hold their shape better. If you’re having trouble shaping them, rest the mixture for a little longer.
Use Wet Hands to Shape the Balls: When shaping the falafel, wet your hands slightly. This will prevent the mixture from sticking to your palms and help you form smooth, round balls. It also helps the falafel retain their shape during frying.
Adjust the Seasoning: Taste the falafel mixture before you form it into balls. If you like a more intense flavor, add a pinch more cumin, coriander, or even a little cayenne pepper for heat. If it’s not salty enough, add a little more salt. Don’t be afraid to adjust the seasoning to suit your taste.
Don’t Skip the Resting Time: After shaping the falafel, let them rest for 10-15 minutes to firm up. This helps the falafel hold their shape while cooking and prevents them from falling apart.
Meal Pairing Ideas for Your Falafel Bowl
With a Side of Hummus: Serve your falafel bowls with a side of creamy hummus for a complete Mediterranean-inspired meal.
Perfect for Meal Prep: Make a big batch of falafel and serve them with roasted veggies, quinoa, or brown rice for a balanced meal prep option.
Pair with a Side Salad: Pair the falafel bowls with a Greek salad (cucumbers, olives, and feta) or a simple cucumber and tomato salad with lemon dressing.
Recipe Variations: Customize Your Falafel Bowl
Spicy Falafel: Add a pinch of cayenne pepper or chili flakes to the falafel mix for a spicy kick.
Baked Falafel: Skip the frying step for a healthier option. Preheat your oven to 375°F (190°C), place the falafel on a parchment-lined baking sheet, and bake for 20-25 minutes, flipping halfway through.
How to Store and Reheat Leftover Falafel
Storing: Allow the falafel to cool completely, then store them in an airtight container in the refrigerator for up to 3 days.
Freezing: For longer storage, freeze the falafel. Arrange the balls on a baking sheet and freeze until solid. Transfer them to a freezer bag and store for up to 3 months.
Reheating: Reheat falafel in a 350°F (175°C) oven for 10-15 minutes, or until hot. If frozen, bake from frozen for 20-25 minutes.
FAQs About Making Falafel Bowls
Can I make falafel without chickpea flour?
Yes! You can substitute chickpea flour with all-purpose flour or rice flour. The chickpea flour helps bind the mixture, but other flours can work as well.
Can I make falafel in advance?
Absolutely! You can shape the falafel and store them in the refrigerator for up to 2 days before frying. Alternatively, freeze them before frying and cook them later.
How can I make falafel gluten-free?
The recipe is already gluten-free if you use chickpea flour. Just be sure to use gluten-free tahini sauce and toppings if needed.
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PrintHealthy Falafel Bowls
These healthy falafel bowls are made with protein-rich chickpeas, garlic, and cumin, served with fresh greens and creamy tahini sauce. A perfect meal prep option for vegetarians and vegans.
- Yield: Serves 2 falafel bowls (14-16 falafel balls.)
Ingredients
- 1 cups dry chickpeas (soaked for at least 12 hours)
- 3 cloves garlic
- 1/3 cup chickpea flour
- 1/4 cup fresh parsley
- 2 cups green leaves
- 1 cup cherry tomatoes
- 1/3 cup oil for frying
- 1/2 red onion or 1 if a small one
- 1/4 tsp cumin
- 1 tsp salt
- 1/2 tsp ground pepper
Instructions
- Set roughly chopped onion, garlic cloves and parsley in a food processor. Pulse a few times.
- Add previously soaked and drained chickpeas, cumin, salt and ground pepper and blend again. Blend until granulated texture.
- Transfer mix to a bowl and add chickpea flour. Stir very well and let it rest for 5 minutes. After that, you should be able to form the falafel bowls, add one more tablespoon of chickpea flour if needed.
- Pressing very well with your hands roll mixture into 14-16 falafels. Its easier to make one by one and fry them at the same time. Only there they will be hard enough. To fry them add olive oil to a heated skillet and roll them over when they get brownish in the base.
- Place them in a paper towel to drain the excess oil.
- Serve them with green leaves, cherry tomatoes and tahini sauce.
Notes
How to Store and Reheat Falafel:
- Storing: Allow the falafel to cool completely, then store them in an airtight container in the refrigerator for up to 3 days.
- Freezing: For longer storage, freeze the falafel. Arrange the balls on a baking sheet and freeze until solid. Transfer them to a freezer bag and store for up to 3 months.
- Reheating: Reheat falafel in a 350°F (175°C) oven for 10-15 minutes, or until hot. If frozen, bake from frozen for 20-25 minutes.
