Falafel Bowl

Name: Falafel Bowl
Ingredients: 3/4 cup dry chickpeas, soaked in water until plump (8-24 hours) (*do not use cooked or canned chickpeas*); 1 cup cilantro or sub-Italian parsley; 1/2 cup white or yellow onion, rough chopped; 3 large garlic cloves; 1/2 jalapeno (or add the entire thing if you want a little kick); 1 tbsp coriander; 1 tbsp cumin; 1 tsp baking soda; 1/2 tsp kosher salt (add more to taste); 2 tsp olive oil; Spray oil for baking; 3 cups of a cooked grain (quinoa, farro, freekeh, etc); 2 cups diced tomatoes, or cherry tomatoes; 4 cups greens (baby arugula, baby spinach or kale, etc.); 2 cups sliced cucumbers; Other optional additions: avocado, grated carrot, grated beets, or sliced radishes, micro greens or fresh herbs like cilantro or flat-leaf parsley, or pickled onions.; 1/2 cup tahini paste, stirred; 1/4 - 1/3 cup water; 1-2 tbsp lemon juice; 1-2 tbsp olive oil (optional); 2 garlic cloves, finely minced or grated; 1/2 tsp kosher salt; 1/4 tsp pepper

Falafel Bowl

Enjoy a vibrant bowl with baked falafels, fresh veggies, herbs, and your choice of grain, all topped with creamy tahini sauce. Made from ground chickpeas and fragrant spices, these protein-packed falafels are crispy on the outside and fluffy inside.

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Course: Dinner, Lunch, Main Course, Mains

Cuisine: Mediterranean, Middle Eastern

Ingredients

Falafel Recipe

3/4 cup dry chickpeas, soaked in water until plump (8-24 hours) *do not use cooked or canned chickpeas*
1 cup cilantro or sub-Italian parsley
1/2 cup white or yellow onion, rough chopped
3 large garlic cloves
1/2 jalapeno (or add the entire thing if you want a little kick)
1 tbsp coriander
1 tbsp cumin
1 tsp baking soda
1/2 tsp kosher salt (add more to taste)
2 tsp olive oil
Spray oil for baking

Falafel Bowls (made 4 hearty bowls)

3 cups of a cooked grain (quinoa, farro, freekeh, etc)
2 cups diced tomatoes, or cherry tomatoes
4 cups greens (baby arugula, baby spinach or kale, etc.)
2 cups sliced cucumbers
Other optional additions: avocado, grated carrot, grated beets, or sliced radishes, micro greens or fresh herbs like cilantro or flat-leaf parsley, or pickled onions.

Tahini Sauce

1/2 cup tahini paste, stirred
1/4 - 1/3 cup water
1-2 tbsp lemon juice
1-2 tbsp olive oil (optional)
2 garlic cloves, finely minced or grated
1/2 tsp kosher salt
1/4 tsp pepper

Instructions

Falafel Bowl

Place dry chickpeas in a big bowl and cover with 4-5 inches of water and let soak on the counter for 10 – 24 hours. Drain, and pat them dry well.
Preheat the oven to 375F and grease the bottom of a parchment-lined baking sheet with spray olive oil or brush with olive oil.
Place the cilantro, onion, jalapeño and garlic in a food processor and pulse repeatedly until uniformly chopped.
Add the drained chickpeas, oil, cumin, coriander, salt and sprinkle the baking soda. Blend again, until well combined (but not smooth - leaving a little texture is good here). Scrape down sides if necessary, mix again, to evenly distribute the spices, and baking soda.
Form falafels into ping-pong or golf ball-sized balls and place on the greased parchment. If it feels sticky, use wet hands. Once all the balls are formed, flatten just a little, so they are about a 1 -1 ½ inches thick.
Spray or brush the tops with olive oil. Bake 15 minutes, then carefully flip using a metal spatula. Continue baking for another 12-15 minutes until golden and slightly crispy.
While the falafels are baking, make your grains (ex. Quinoa), Tahini Sauce, prep any veggies you like.

Tahini Sauce

Place tahini paste and water in a 2-cup mason jar or medium bowl and whisk until smooth.
Add the remaining ingredients to the jar – lemon juice, minced garlic, salt, pepper and whisk until creamy and smooth. Taste and adjust salt and lemon to your liking and/or add water for a thinner consistency.

Bowl Assembly

Start with your grain, then build upward with greens, veggies, falafels, sauces, pickled things and microgreens and herbs on the top.
Drizzle of olive, lemon and/or or hot sauce (optional)

Notes

Falafels tips:

Do not use canned or cooked chickpeas here- it will not work well. Chickpeas must be raw and dry, and then soaked in water until plump, but uncooked!
Make doubly sure the soaked chic peas are drained really well before blending. If they are too wet, they may not stick together.
To freeze falafels, carefully place cooled falafels on a sheet pan in a single layer, and freeze. Then store the frozen falafels in a ziplock bag.

Tahini Sauce tips:

If your tahini paste has separated, stir it in the jar with a fork before measuring. If it’s very cold, bring it to room temp to make stirring easier.
Consistency: Start with ¼ cup water and add more to desired consistency. For a tahini “dressing,” add more water or a couple of tablespoons olive oil. Feel free to keep it thick like a dip or spread.

Recipe adapted from Feasting at Home.

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