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.

Course Main Course

Cuisine Mediterranean

Prep Time 25

Cook Time 20

Total Time 45

Servings

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