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.

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, Lauren 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 bake 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:

• Recipe Ingredients
• How to Make a Falafel Bowl
• What is Falafel Made of?
• Is Farro Good for Weight Loss?
• Pro Tips/Recipe Notes
• Similar Vegetarian Recipes
• Falafel Bowl

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.

How to Make a Falafel Bowl

1. In a food processor, add the parsley, white onion, and shelled pistachios and puree until the pistachios are finely chopped.
2. 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.
3. 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.
4. 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.
5. 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.
6. Once falafel is baked, prepare the bowl by adding some farro on the bottom and then add the toppings you’d like and finish with some dressing.

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 makes a great vegetarian option that is high in protein.

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.

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.
• 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 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.
• 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.

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 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.