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Falafel Bowl

This falafel bowl is a vibrant and healthy meal, packed with crispy falafel, fresh vegetables, and a creamy tahini sauce. It's perfect for a quick and satisfying lunch or dinner.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 2 bowls
Calories 450 kcal

Equipment

  • Food processor
  • Large skillet
  • Small bowl
  • Whisk
  • Paper towel-lined plate

Ingredients
  

For the Falafel

  • 1 can canned chickpeas, rinsed and drained
  • 0.5 cup fresh parsley, chopped
  • 0.25 cup fresh cilantro, chopped
  • 2 garlic cloves, minced
  • 0.5 onion, roughly chopped
  • 2 tablespoons all-purpose flour
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • vegetable oil, for frying

For the Tahini Sauce

  • 0.25 cup tahini
  • 2 tablespoons lemon juice
  • 2 tablespoons cold water
  • 1 garlic clove, minced
  • 0.125 teaspoon salt

For the Bowl

  • 1 cup cooked quinoa or rice
  • 0.5 cup cherry tomatoes, halved
  • 0.5 cup cucumber, diced
  • 0.25 cup red onion, thinly sliced
  • 0.25 cup pitted Kalamata olives
  • 2 tablespoons fresh mint leaves, chopped
  • pita bread, warmed (optional)

Instructions
 

Making the Falafel

  • Combine chickpeas, parsley, cilantro, garlic, onion, flour, cumin, coriander, salt, and pepper in a food processor, pulsing until coarse.
  • Form the mixture into small patties or balls. Heat vegetable oil in a skillet over medium-high heat.
  • Fry falafel for 3-5 minutes per side until golden brown and cooked through. Drain on a paper towel-lined plate.

Preparing the Tahini Sauce

  • Whisk tahini, lemon juice, cold water, minced garlic, and salt in a small bowl until smooth.
  • Add more water if needed to reach desired consistency, then taste and adjust seasonings.

Assembling the Falafel Bowl

  • Divide cooked quinoa or rice between bowls. Arrange falafel, cherry tomatoes, cucumber, red onion, and olives over quinoa.
  • Drizzle generously with tahini sauce and sprinkle with fresh mint. Serve immediately, optionally with warmed pita bread.

Notes

For extra flavor, you can add a pinch of cayenne pepper to the falafel mixture. If you don't have a food processor, you can finely mash the chickpeas and finely chop the herbs and onion, then mix everything by hand.