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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.
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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Recipe Ingredients
- Parsley, white onion, garlic, lemon - adds flavor to the baked falafel.
- Pistachios - adds texture and taste.
- Chickpeas - can't have falafel without chickpeas.
- Old-fashioned oats - binds everything together.
- Cumin, coriander, salt, black pepper - enhances the flavor of the falafel.
- Baking soda - helps the falafel rise.
- Greens, cucumbers, roasted red peppers, olives - use your favorite vegetables for the bowls.
- Farro - can also use barley.
- Olive oil - used in the farro and dressing.
- Red wine vinegar - adds some acidity.
- Tahini - the base for the dressing.
- Hummus - fresh or homemade works.
- Feta cheese - goat cheese works too.
Step-by-Step Instructions
- In a food processor, add the parsley, white onion, and shelled pistachios and puree until the pistachios are finely chopped.
- Add the drained chickpeas, oats, lemon juice, cumin, coriander, salt and baking soda. Puree until everything comes together. You might have to scrape down a few times.
- Use a tablespoon scoop and scoop out falafel on parchment-lined baking sheet. Bake at 400°F for 20-25 minutes, or until tops and bottom are golden brown. You can also scoop out bigger falafel, but I just like the smaller size for this bowl.
- While falafel is baking, prepare the farro according the package instructions. Once farro is cooked, add olive oil, red wine vinegar and chopped parsley and stir to combine. Set aside.
- Make the lemon tahini dressing by adding the tahini, warm water, lemon juice, garlic, olive oil and sea salt and whisk until combined. If it is too thick, add more warm water 1 tbsp at a time.
- Once falafel is baked, 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
- Buffalo Falafel
- Greek Falafel Naan Sandwich
- Healthy Grain Bowl
- Sun-Dried Tomato Chickpea Veggie Burgers
- Lentil Falafel
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.
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 tbsp old-fashioned oats
- 1 tbsp ground cumin
- 2 tsp lemon juice
- 1 tsp ground coriander
- 1 tsp baking soda
- ½ tsp sea salt
Bowls
- 3 cups cooked farro
- 1 cup fresh parsley, chopped
- 3 tbsp olive oil
- 2 tbsp 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 tbsp olive oil
- ½ tsp 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 tbsp 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!