Go Back
+ servings
Crispy baked falafel bowls served with fresh vegetables and tahini sauce

Crispy Baked Falafel Bowls

A delicious and nutritious bowl featuring crispy baked falafel, tabbouleh, and creamy hummus, perfect for meal prep or a delightful dinner with family and friends.
Print Recipe Pin Recipe
Prep Time 1 hour
Cook Time 25 minutes
Total Time 1 hour 25 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Middle Eastern
Calories: 500

Ingredients

Falafel Mixture

  • 1 cup dried chickpeas, soaked overnight and drained Canned chickpeas will not yield the same texture.
  • 1 cup fresh parsley, packed About 30g
  • ½ cup fresh mint leaves, packed About 15g
  • 1 small onion, roughly diced About ½ cup or 80g
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon baking powder
  • 2-3 tablespoons all-purpose flour (or chickpea flour for gluten-free)
  • to taste salt and pepper
  • as needed Olive oil for brushing Before baking

Assembly Ingredients

  • 1 cup hummus Store-bought or homemade, about 240g
  • ½ cup bulgur wheat, soaked and fluffed About 90g, can substitute quinoa
  • 1 cup diced tomatoes About 150g
  • 1 cup diced cucumber About 120g
  • 3 green onions, thinly sliced
  • Juice of 1 large lemon
  • ¼ cup tahini About 60 ml
  • as needed water To thin dressing

Method

Preparation

  • Soak 1 cup of dried chickpeas in plenty of water overnight (8-12 hours). After soaking, drain and pat dry before using.
  • Place ½ cup of bulgur wheat in a bowl, cover with boiling water, and let it sit for 20 minutes until soft but chewy. Drain and fluff with a fork.
  • In a food processor, combine the soaked chickpeas, parsley, mint, onion, garlic, cumin, coriander, baking powder, flour, salt, and pepper. Pulse in short bursts until the mixture holds together but still has texture.
  • Transfer the falafel mixture to a bowl, cover it, and chill for 30 minutes to firm up.

Baking

  • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly brush it with olive oil.
  • Shape the falafel mixture into tablespoon-sized balls or small patties. Place them on the baking sheet and brush the tops lightly with olive oil.
  • Bake for 20-25 minutes, flipping halfway through, until golden and crispy.

Assembly

  • In a large bowl, combine soaked bulgur, diced tomatoes, cucumber, green onions, chopped parsley, lemon juice, salt, and pepper. Toss well and set aside.
  • Whisk together tahini, lemon juice, a pinch of salt, and 2-3 tablespoons of water until smooth and pourable. Adjust seasoning as needed.
  • To assemble, start with a scoop of hummus in each bowl, add a handful of tabbouleh, top with 4-5 falafel balls, and drizzle with lemon tahini dressing.
  • Garnish with extra parsley or sumac if desired.

Nutrition

Serving: 1gCalories: 500kcalCarbohydrates: 60gProtein: 18gFat: 20gSaturated Fat: 3gSodium: 400mgFiber: 12gSugar: 5g

Notes

Store any leftover falafel in an airtight container in the refrigerator for up to 3 days. Reheat the falafel in the oven for a few minutes to regain some crispiness. Adjust herbs and spices to your taste; adding chili powder can give it a nice kick.
Tried this recipe?Tried this recipe? check me best Recipes
Elysium Recipes