Mediterranean Baked Falafel Bowls
These Mediterranean Baked Falafel Bowls are a delicious, healthy, and easy-to-make meal packed with crispy falafel, fresh veggies, and a creamy tahini dressing. Baking the falafel instead of frying keeps them light yet flavorful!
Prep Time: 15 minutes
Chilling Time: 30 minutes (optional, for best texture)
Cook Time: 25 minutes
Total Time: ~1 hour 10 minutes
Servings: 4 bowls
Ingredients
For the Baked Falafel:
1 ½ cups cooked chickpeas (or 1 can, drained & rinsed)
½ small onion, chopped
2 cloves garlic, minced
¼ cup fresh parsley, chopped
¼ cup fresh cilantro, chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp paprika
½ tsp baking powder
½ tsp salt
¼ tsp black pepper
2 tbsp all-purpose flour (or chickpea flour for gluten-free)
1 tbsp olive oil
For the Bowl Base:
2 cups cooked quinoa or brown rice
1 cup chopped lettuce or mixed greens
1 small cucumber, diced
1 cup cherry tomatoes, halved
¼ small red onion, thinly sliced
½ cup kalamata olives, pitted and sliced
½ cup crumbled feta cheese (optional)
For the Tahini Dressing:
¼ cup tahini
2 tbsp lemon juice
1 tbsp olive oil
1 clove garlic, minced
2–3 tbsp water (to thin)
½ tsp salt
¼ tsp black pepper
Instructions
Make the Falafel Mixture:
In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, baking powder, salt, and black pepper. Pulse until well combined but slightly chunky.
Stir in the flour and olive oil. If the mixture is too wet, add an extra tablespoon of flour.
Chill (Optional but Recommended):
Transfer the falafel mixture to the fridge and let it chill for at least 30 minutes. This helps with texture and makes shaping easier.
Bake the Falafel:
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
Using your hands or a cookie scoop, form small balls or patties and place them on the baking sheet.
Brush or spray lightly with olive oil for a crispier texture.
Bake for 25 minutes, flipping halfway, until golden brown and crispy on the outside.
Make the Tahini Dressing:
In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, salt, and black pepper.
Add 2–3 tbsp of water and whisk until smooth. Adjust thickness as needed.
Assemble the Bowls:
Divide quinoa or brown rice among 4 bowls.
Top with lettuce, cucumber, cherry tomatoes, red onion, olives, and crumbled feta (if using).
Add 3–4 baked falafel per bowl.
Drizzle with tahini dressing and serve!
Tips & Variations
Crispier Falafel:
Broil for the last 2 minutes for extra crunch.
Meal Prep Friendly:
Store components separately in the fridge for up to 4 days and assemble before eating.
Vegan Option:
Skip the feta or use dairy-free cheese.
Make It Spicier:
Add ½ tsp cayenne pepper or a drizzle of harissa sauce.
Nutrition Facts (Per Serving, Approximate)
Calories: 450
Protein: 18g
Carbs: 55g
Fat: 18g
Fiber: 10g
Sugar: 6g
Sodium: 600mg