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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.
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.
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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
Puree the parsley, onion and pistachios before adding the remaining falafel ingredients. Puree until it comes together.
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.
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
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.
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.
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.
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.
Similar Vegetarian Recipes
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Falafel Bowl
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.
Chris says
You like to mix it up!
Carrie says
Yumm it looks delicious! Definitely going to try this!
Ryan says
Thanks! Definitely a go-to of mine!