Mediterranean Falafel Bowl
Crispy falafel served with fresh veggies, hummus, and tahini sauce for a healthy meal.
20 mins
Prep Time
15 mins
Cook Time
2
Servings
Ingredients
- 1 cup dried chickpeas (soaked overnight)
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp baking soda
- Salt and pepper to taste
- 2 tbsp olive oil
- 1 cup mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup hummus
- 2 tbsp tahini sauce
- 1/4 cup pita bread, toasted
Nutrition Facts
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Instructions
Drain the soaked chickpeas and pat them dry. Add them to a food processor along with onion, garlic, parsley, cilantro, cumin, coriander, baking soda, salt, and pepper.
Pulse the mixture until it forms a coarse paste. Be careful not to over-process; it should hold together when pressed.
Form the mixture into small patties (about 1.5 inches in diameter). Place them on a tray and refrigerate for 15 minutes to firm up.
Heat olive oil in a pan over medium heat. Cook the falafel patties for 3-4 minutes per side until golden brown and crispy.
Assemble the bowl: Start with a base of mixed greens, then add cherry tomatoes, cucumber, and red onion.
Place the cooked falafel on top. Drizzle with hummus and tahini sauce. Serve with toasted pita bread on the side.
Chef's Tips
- Soaking Chickpeas: Always use dried chickpeas (not canned) for the best texture. Soak them overnight for at least 12 hours.
- Crispy Falafel: Refrigerate the mixture before frying to help the falafel hold its shape.
- Baking Option: For a healthier version, bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway.
- Sauce Variations: Add lemon juice or yogurt to the tahini sauce for extra tanginess.
- Meal Prep: Prepare falafel in advance and store in the fridge for up to 3 days or freeze for longer storage.
