Crispy Falafel Grain Bowl (Print Version)
Crispy falafel over hearty grains with fresh veggies and creamy tahini dressing for a nourishing meal.
# What You'll Need:
→ Falafel
01 - 1 1/2 cups cooked chickpeas (canned, drained and rinsed)
02 - 1/2 small onion, roughly chopped
03 - 2 cloves garlic
04 - 1/4 cup fresh parsley
05 - 1/4 cup fresh cilantro
06 - 1 teaspoon ground cumin
07 - 1/2 teaspoon ground coriander
08 - 1/2 teaspoon baking powder
09 - 1/4 cup all-purpose flour (or chickpea flour for gluten-free)
10 - 1/2 teaspoon kosher salt
11 - 1/4 teaspoon black pepper
12 - 3 tablespoons olive oil for pan-frying
→ Grains
13 - 1 cup quinoa or brown rice, uncooked
14 - 2 cups water or vegetable broth
15 - 1/4 teaspoon salt
→ Vegetables & Toppings
16 - 1 cup cherry tomatoes, halved
17 - 1 cucumber, diced
18 - 2 cups mixed greens (arugula, spinach, or lettuce)
19 - 1 medium carrot, shredded
20 - 1/4 red onion, thinly sliced
21 - 1/4 cup pickled turnips or radishes (optional)
→ Tahini Dressing
22 - 3 tablespoons tahini
23 - 2 tablespoons fresh lemon juice
24 - 1 tablespoon extra virgin olive oil
25 - 1 tablespoon water
26 - 1 clove garlic, minced
27 - Salt and black pepper to taste
# Step-by-Step Guide:
01 - Rinse quinoa or brown rice under cold water. In a saucepan, combine grains, water or broth, and salt. Bring to a boil, reduce to a simmer, cover, and cook until tender — 15 minutes for quinoa or about 35 minutes for brown rice. Fluff with a fork and set aside.
02 - In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until coarse and well-mixed but not a smooth paste. Form the mixture into small balls or patties, about 2 tablespoons each.
03 - Heat olive oil in a large skillet over medium heat. Add the falafel and cook for 3 to 4 minutes per side until golden brown and crisp. Transfer to a paper towel-lined plate to drain.
04 - In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, salt, and pepper until smooth and creamy. Add more water for a thinner consistency if desired.
05 - Divide cooked grains among four bowls. Top each with mixed greens, tomatoes, cucumber, shredded carrot, red onion, and pickled vegetables if using. Arrange the falafel on top.
06 - Drizzle each bowl generously with tahini dressing and serve immediately.
# Expert Suggestions:
01 -
- The contrast of crispy falafel against cool, crisp vegetables and creamy tahini is the kind of texture combination that makes you forget you are eating something healthy.
- Every component can be prepped ahead, which means your future self gets to assemble dinner in five minutes flat on a busy night.
02 -
- Overprocessing the falafel mixture into a smooth paste will make them heavy and gummy instead of light and craggy.
- If the falafel patties fall apart in the pan, chilling the mixture for fifteen minutes firms up the starches and changes everything.
03 -
- Let the assembled bowls rest for two minutes before eating so the tahini dressing seeps into the warm grains and softens the raw vegetables slightly.
- A final sprinkle of zaatar over the top of each bowl adds an earthy, citrusy finish that will make people ask what your secret is.