Middle Eastern & North African · Lunch · Dinner
Baked Falafel Bowl
Falafel bowl
Crisp-edged, herb-packed baked falafel served over fluffy quinoa with crunchy chopped salad, creamy homemade hummus and a lemony tahini drizzle. All the flavour of the street-food classic, without the deep fryer.
- Prep
- 30 min
- Cook
- 25 min
- Total
- 55 min
- Serves
- 4
Calories come from: Carbs 52% · Fat 31% · Protein 17%
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Ingredients
For 4 servings- 3 cans (about 4 1/2 cups drained)720 gNo-salt-added canned chickpeas, drained and rinsed
- 1 small70 gYellow onion, roughly chopped
- 4 cloves12 gGarlic cloves, peeled
- 1 large handful (about 1 1/2 cups)30 gFresh flat-leaf parsley, leaves and tender stems
- 1 handful (about 1 cup)20 gFresh cilantro, leaves and tender stems
- 2 tspGround cumin
- 1 tspGround coriander
- 3 tbsp24 gChickpea flour
- 3/4 tsp5 gSalt
- 1 tbsp14 gExtra virgin olive oil
- 5 tbsp75 gTahini
- 6 tbsp (about 2 lemons)90 gLemon juice, fresh
- 2 cups + 3 tbsp (520 ml)Water
- 1 cup170 gQuinoa, dry, rinsed
- 1 large300 gCucumber, diced
- 2 medium250 gTomatoes, diced
- 1/2 small50 gRed onion, finely sliced
- 3 cups150 gRomaine lettuce, shredded
Steps
- 1
Heat the oven to 200 °C / 400 °F and line a baking tray with parchment.
- 2
Pat 480 g of the chickpeas very dry with a clean towel.
- 3
Pulse the dried chickpeas, yellow onion, 3 garlic cloves, parsley, cilantro, 1 1/2 tsp cumin, the ground coriander and 1/2 tsp salt in a food processor until finely chopped but not pasty.
- 4
Stir in the chickpea flour until the mixture holds together when squeezed.
- 5
Shape into about 20 small patties and place on the tray.
- 6
Brush the patties with half the olive oil.
- 7
Bake for 22-25 minutes, flipping halfway, until golden and crisp on both sides.
- 8
Meanwhile, put the quinoa and 415 ml of the water in a saucepan and bring to a boil.
- 9
Cover, lower the heat and simmer for 15 minutes, then rest off the heat for 5 minutes and fluff with a fork.
- 10
For the hummus, blend the remaining 240 g chickpeas with 2 tbsp tahini, 3 tbsp lemon juice, the last garlic clove, the remaining 1/2 tsp cumin, 3 tbsp water and 1/8 tsp salt until smooth.
- 11
For the tahini sauce, whisk the remaining 3 tbsp tahini with 2 tbsp lemon juice and the remaining 60 ml water until pourable.
- 12
Toss the cucumber, tomatoes, red onion and romaine with the last 1 tbsp lemon juice, the remaining olive oil and the remaining 1/8 tsp salt.
- 13
Divide the quinoa and salad between four bowls.
- 14
Top each bowl with five falafel and a spoonful of hummus, then drizzle with tahini sauce.
Swaps, storage and make-ahead
Swaps
- Swap the quinoa for brown rice or bulgur wheat, but note bulgur contains gluten, so the bowl is no longer gluten-free.
- Use all parsley instead of parsley and cilantro if you dislike cilantro.
- Replace the romaine with shredded red cabbage for extra crunch and colour that holds up better in packed lunches.
- If you can't find chickpea flour, use the same amount of oat flour, choosing one labelled gluten-free to keep the falafel gluten-free.
Storage
Refrigerate the falafel, quinoa, hummus and tahini sauce in separate airtight containers within 2 hours and use within 3 to 4 days. Reheat the falafel and quinoa until steaming hot, ideally crisping the falafel in the oven or air fryer, and keep the dressed salad for no more than a day as it goes soggy.
Make ahead
Shape the falafel up to a day ahead and keep them covered in the fridge, or bake them, cool and chill. The quinoa, hummus and tahini sauce can be made 2 to 3 days ahead, then chop and dress the salad just before serving.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: Sesame
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (626 g) | Per 100 g | |
|---|---|---|
| Calories | 644 kcal | 103 kcal |
| Protein | 27.9 g | 4.5 g |
| Carbohydrates | 88.2 g | 14.1 g |
| of which sugars | 13.8 g | 2.2 g |
| Fiber | 21.8 g | 3.5 g |
| Fat | 23.2 g | 3.7 g |
| of which saturated | 3 g | 0.5 g |
| Sodium | 1,076 mg | 172 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
