Save The smell of cumin hitting hot chickpeas is what hooked me on falafel bowls. I was standing in my kitchen on a rainy Tuesday, trying to use up a can of chickpeas and some wilting herbs, when I realized I could skip the deep fryer entirely. That batch came out golden and crisp from the oven, and I've never looked back. Now this bowl is my go-to when I want something filling that doesn't weigh me down.
I made this for a potluck once, and my friend who swore she hated healthy food went back for seconds. She kept asking what made the falafel so good, and I had to admit it was just chickpeas, herbs, and a hot oven. Sometimes the simplest things surprise you. That night taught me that texture matters more than complexity.
Ingredients
- Chickpeas: The backbone of the falafel, they need to be well drained or your mixture will be too wet to hold its shape.
- Fresh parsley and cilantro: These aren't just garnish, they give the falafel its bright green color and herbal punch that dried herbs can't match.
- Green onions: They add a mild sharpness without overpowering the other flavors, and they work double duty in both the falafel and the salad topping.
- Garlic: A little in the falafel, a little in the sauce, it ties everything together with that warm, savory backbone.
- Cumin and coriander: This spice duo is what makes falafel taste like falafel, earthy and slightly citrusy all at once.
- Cayenne pepper: Optional, but a pinch adds a gentle warmth that wakes up your palate without making it spicy.
- Lemon juice: Brightens the falafel mixture and balances the richness of tahini in the sauce.
- Chickpea flour: Acts as a binder and keeps the recipe gluten free, though all purpose flour works if that's what you have.
- Olive oil: Just enough to brush on before baking so the falafel get crispy edges.
- Quinoa: Fluffy, protein packed, and it cooks while the falafel bake, so timing is easy.
- Cucumber and cherry tomatoes: Cool, juicy, and they cut through the richness of tahini with every bite.
- Tahini: The creamy, nutty base of the sauce that makes this bowl feel indulgent.
Instructions
- Get the oven ready:
- Preheat to 400°F and line a baking sheet with parchment so nothing sticks. This step matters more than you think.
- Blend the falafel base:
- Toss chickpeas, herbs, green onions, garlic, spices, lemon juice, and chickpea flour into a food processor and pulse until mostly smooth but still a bit coarse. Scrape down the sides so everything gets evenly mixed.
- Shape the falafel:
- Wet your hands to keep the mixture from sticking, then form 12 small balls or patties. Place them on the baking sheet and brush lightly with olive oil for that crispy finish.
- Bake until golden:
- Slide the tray into the oven and bake for 22 to 25 minutes, flipping halfway through so both sides get evenly browned and crisp.
- Cook the quinoa:
- While the falafel bake, bring quinoa, water, and a pinch of salt to a boil, then lower the heat, cover, and simmer for 15 minutes. Let it rest off the heat for 5 minutes, then fluff with a fork.
- Whisk the tahini sauce:
- Combine tahini, garlic, lemon juice, salt, and 2 tablespoons of water in a small bowl and whisk until smooth. Add more water a little at a time if you want it thinner.
- Build the bowls:
- Divide the quinoa among 4 bowls, then top each with cucumber, tomatoes, green onion, and 3 falafel. Drizzle the tahini sauce over everything and serve right away.
Save There's something satisfying about assembling a bowl like this. You get to arrange everything just how you like it, drizzle the sauce in whatever pattern makes you happy, and then dig in with a fork that captures a little bit of everything. It's the kind of meal that feels like taking care of yourself without any fuss.
Make It Your Own
I've added crumbled feta when I'm not keeping it vegan, and the salty creaminess is a perfect match for the tahini. Toasted pumpkin seeds or slivered almonds give you extra crunch if that's your thing. Sometimes I toss in shredded red cabbage or pickled onions for a tangy contrast. This bowl is forgiving, so use what you have and what sounds good.
Storing and Reheating
Leftover falafel keep in the fridge for up to three days in an airtight container. Reheat them in a 375°F oven for about 10 minutes to bring back the crisp. The quinoa and veggies store separately and stay fresh for a few days, so you can build fresh bowls all week. The tahini sauce thickens in the fridge, just whisk in a splash of water to loosen it up again.
Serving Suggestions
This bowl is a complete meal on its own, but sometimes I warm up a piece of pita on the side for scooping. A handful of fresh mint or extra cilantro on top makes it feel even brighter. If you're feeding a crowd, set out all the components and let everyone build their own bowl.
- Serve with hummus or baba ganoush for extra dipping options.
- Add a squeeze of fresh lemon juice right before eating for a burst of brightness.
- Pair with iced mint tea or sparkling water with a lemon wedge.
Save Once you get the rhythm of this bowl down, it becomes one of those meals you can make without thinking too hard. It's nourishing, colorful, and always tastes like you put in more effort than you did.
Kitchen Guide
- → Can I make the falafel ahead of time?
Yes, prepare and bake the falafel up to 3 days in advance. Store in an airtight container in the refrigerator and reheat at 375°F for 8-10 minutes to restore crispiness before assembling bowls.
- → What's the best way to prevent falafel from crumbling?
Ensure the mixture isn't too smooth—slight texture helps binding. If mixture feels loose, add another tablespoon of chickpea flour. Chilling the formed patties for 15 minutes before baking also helps them hold shape.
- → Can I use dried chickpeas instead of canned?
Absolutely. Soak 1 cup dried chickpeas overnight, then simmer for 60-90 minutes until tender. Drain thoroughly and pat dry before processing. Excess moisture can make falafel dense, so ensure they're well-drained.
- → How do I adjust the tahini sauce consistency?
Start with 2 tablespoons water. The sauce will thicken initially as tahini binds with liquid—keep whisking until smooth. Add additional water one teaspoon at a time until you reach a drizzle-able consistency.
- → What protein alternatives work in this bowl?
Roasted chickpeas, grilled halloumi, or spiced lentils pair beautifully with these flavors. For extra protein, add diced avocado or serve with a side of warmed pita and hummus.
- → Is this suitable for meal prep?
Excellent for meal prep. Store components separately: quinoa in one container, falafel in another, vegetables in a third, and sauce in a small jar. Assemble when ready to eat—falafel reheats best in the oven or air fryer.