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    You Are Here: Home → Vegetarian

    Falafel Bowl

    June 9, 2021 by Ryan 3 Comments

    533 shares
    Jump to Recipe Print Recipe

    This post may contain affiliate links. Please read my disclosure.

    This healthy Mediterranean falafel bowl recipe is loaded with baked falafel, farro, hummus and any toppings you desire and topped off with a homemade lemon tahini dressing.

    overhead shot of falafel bowl on dish towel

    I'm a big fan of falafel - from buffalo falafel to lentil falafel. It is a great way to have a vegetarian meal which is filling.

    Recently we had a pretty unhealthy weekend as far as eating. Whenever Lauren and I don't eat great for a couple of days, I try to counter it with some healthy meals like this falafel bowl.

    I'm a firm believe in everything in moderation so will never completely cut out something. But I also won't eat mac and cheese every day of the week, although I'd love to!

    With that in mind, my wife really wanted some falafel, but I didn't want it with naan bread, which is how I normally make it. I was actually inspired by a chain that's just around the corner of us, Zoes Kitchen. They have a falafel bowl that Lauren really enjoys.

    Instead of frying the falafel, I baked it as it's healthier and you can get it just as crispy if you're patient. So if you love a meal loaded with flavor that is healthy, I'd give this falafel bowl a try.

    Jump to:
    • Ingredient Notes
    • Ingredient Swaps
    • Step-by-Step Photos
    • FAQs
    • Pro Tips/Recipe Notes
    • Similar Vegetarian Recipes
    • Falafel Bowl
    falafel bowl on dish towel

    Ingredient Notes

    • Falafel - by making your own falafel and baking it, not only is it healthier but is quite easy to prepare.
    • Toppings - the combination of greens, cucumbers, roasted red peppers and olives works great with the falafel.
    • Farro - I like to add some farro for added nutrients but also to make it more filling.
    • Lemon tahini dressing - the simple combo of tahini, lemon juice, olive oil, water and garlic brings brightness to the dish.

    Ingredient Swaps

    As with any recipe you can mix up some of the ingredients. Some variations include:

    • While chickpeas is most common for falafel, you can use another bean like cannellini beans, navy beans or great northern beans.
    • I like using pistachios for crunch and flavor as it is very Mediterranean, but any nut works - from walnuts to almonds.
    • Farro is my go-to grain lately, but barley or rice are good substitutes.

    Step-by-Step Photos

    process shots of pureeing ingredients for falafel

    Puree the parsley, onion and pistachios before adding the remaining falafel ingredients. Puree until it comes together.

    process shots of adding falafel to baking sheet and cooking farro

    Scoop on the falafel on a parchment-lined baking sheet and bake at 400°F for 20-25 minutes. While it is baking prepare the farro. Once the farro is cooked, add the olive oil, red wine vinegar and parsley.

    process shots of making tahini dressing and baking falafel

    Make the lemon tahini dressing by mixing the ingredients until combined. If it is too thick, add water 1 tablespoon at a time. You know the falafel is baked when it is golden brown on top. Prepare the falafel bowl by adding some farro on the bottom and then add the toppings you'd like and finish with some dressing

    FAQs

    What is Falafel Made of?

    Falafel is made with chickpeas but what you add to it is what gives the falafel great flavor. What is great is you can mix up what ingredients you use but this specific baked falafel uses parsley, onion, garlic, pistachios, lemon juice and a variety of spices. This falafel bowl makes a great vegetarian option that is high in protein.

    Can I Fry the Falafel?

    Of course. I just liked the ease and how it is healthier. But if you want to fry, heat about 3 inches of oil in a large skillet or Dutch oven to 350°F and fry in batches for about 5 minutes.

    Is Farro Good for Weight Loss?

    Farro has a number of properties that may help with weight loss and is much healthier than other refined grains. It is rich in fiber, loaded with protein, full of antioxidants, and low in calories and fat. It really is great for the Mediterranean bowl, but if you don't have it, quinoa is a great substitute.

    How Can I Save Time?

    You don't have to take the time to make your own dressing, hummus or rice for this falafel bowl. Just buy some tzatziki, hummus and instant rice at the store.

    Pro Tips/Recipe Notes

    • The food processor is your friend when getting everything combined for the falafel. Make sure you process the parsley, onions, garlic and pistachios first before adding the rest of the ingredients, otherwise it will take quite awhile to get everything combined.
    • Use parchment paper when baking the falafel so it won't stick to the pan. Otherwise you might have a difficult time getting it off the pan.
    • If you have a small ice cream scoop, use it to create consistent size falafel which allows for even baking.
    • You want the baked falafel crisp, but not dry so bake until they are golden brown on top which should take about 20 minutes.
    • Use ingredients you like for the falafel bowl. For greens, if you like kale - go for it. Or perhaps you like spinach instead. Not a fan of roasted red peppers? Try sun-dried tomatoes. Don't have farro? Just use rice.
    overhead shot of Mediterranean bowl

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    If you’ve tried this falafel bowl recipe or any other recipe on Chisel & Fork, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, Pinterest and YouTube to see more tasty meals and anything else I'm up to.

    overhead shot of falafel bowl on dish towel
    Print Recipe
    5 from 4 votes

    Falafel Bowl

    This healthy Mediterranean bowl is loaded with baked falafel, farro, hummus and any toppings you desire and topped off with a homemade lemon tahini dressing.
    Prep Time25 mins
    Cook Time20 mins
    Total Time45 mins
    Course: Main Course
    Cuisine: Mediterranean
    Servings: 6
    Calories: 610kcal
    Author: Ryan Beck

    Ingredients

    Falafel

    • ½ cup fresh parsley, chopped
    • ½ cup white onion, chopped
    • ½ cup unsalted shelled pistachios
    • 4 garlic cloves, minced
    • 1 (15.5 oz can) chickpeas, rinsed and drained
    • 3 tablespoon old-fashioned oats
    • 1 tablespoon ground cumin
    • 2 teaspoon lemon juice
    • 1 teaspoon ground coriander
    • 1 teaspoon baking soda
    • ½ teaspoon sea salt

    Bowls

    • 3 cups cooked farro
    • 1 cup fresh parsley, chopped
    • 3 tablespoon olive oil
    • 2 tablespoon red wine vinegar
    • pinch of sea salt and black pepper
    • 2 cups hummus (homemade or store-bought)
    • 2 cups greens (baby arugula, baby spinach, kale, etc...)
    • 2 cucumbers, sliced
    • 1 jar roasted red peppers, sliced
    • 1 cup kalamata olives
    • 8 oz feta cheese, crumbled
    • ½ cup unsalted shelled pistachios, chopped

    Lemon Tahini Dressing

    • ½ cup tahini
    • ⅓ cup warm water
    • 1 lemon, juiced
    • 1 clove garlic, minced
    • 1 tablespoon olive oil
    • ½ teaspoon sea salt

    Instructions

    Falafel

    • In a food processor, add the parsley, onion, pistachios and garlic and pulse until pistachios are finely chopped. Add the drained chickpeas, oats, cumin, lemon juice, coriander, salt and baking soda. Pulse until everything is combined thoroughly. You might have to scrape down the sides a few times.
    • Preheat oven to 400°F. Scoop out the falafel mix into tablespoon size balls. Place on a parchment-lined baking sheet and flatten the balls with the palm of your hand. Bake for 20-25 minutes, or until tops and bottom are golden brown.

    Bowls

    • In a large bowl, toss together the farro, parsley, olive oil, red wine vinegar, salt and black pepper.
    • Divide the farro among 6 bowls and add some hummus right in the middle. Place some greens, cucumbers, roasted red peppers and olives around the hummus. Add some falafel and sprinkle some chopped pistachios and feta cheese over top. Drizzle some lemon tahini dressing to finish.

    Lemon Tahini Dressing

    • Pour all of the ingredients in a small bowl or jar and whisk together until smooth. If you need to thin out the dressing, add more water 1 tablespoon at a time. Taste and adjust seasoning. Can be stored in an airtight container in the fridge for 5 days.

    Notes

    • The food processor is your friend when getting everything combined for the falafel. Make sure you process the parsley, onions, garlic and pistachios first before adding the rest of the ingredients, otherwise it will take quite awhile to get everything combined.
    • Use parchment paper when baking the falafel so it won't stick to the pan. Otherwise you might have a difficult time getting it off the pan.
    • If you have a small ice cream scoop, use it to create consistent size falafel which allows for even baking.
    • You want the baked falafel crisp, but not dry so bake until they are golden brown on top which should take about 20 minutes.
    • While store-bought hummus works, if you have the time make your own hummus as it is fresh and just tastes better.
    • Use ingredients you like for the Mediterranean bowl. For greens, if you like kale - go for it. Or perhaps you like spinach instead. Not a fan of roasted red peppers? Try sun-dried tomatoes. Don't have farro? Just use rice.
    • If you're short on time, just buy some tzatziki at the store instead of making your own tahini dressing. You could also use instant rice as well.

    Nutrition

    Serving: 1serving | Calories: 610kcal | Carbohydrates: 62g | Protein: 20g | Fat: 35g | Saturated Fat: 5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 2030mg | Potassium: 771mg | Fiber: 15g | Sugar: 7g | Vitamin A: 2800IU | Vitamin C: 117.2mg | Calcium: 200mg | Iron: 6.1mg
    Did You Try This Recipe?I love seeing what you make so mention @ChiselandFork or tag #chiselandfork on Instagram and please give a star rating below!
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    Comments

    1. Chris says

      September 03, 2019 at 7:08 pm

      5 stars
      You like to mix it up!

      Reply
    2. Carrie says

      September 05, 2019 at 10:48 am

      Yumm it looks delicious! Definitely going to try this!

      Reply
      • Ryan says

        September 05, 2019 at 11:12 am

        Thanks! Definitely a go-to of mine!

        Reply

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