Baked Falafel Bowls

Name: Baked Falafel Bowls
Prep time: 20 min
Cook time: 22 min
Total time: 42 min
Yield: 4 servings
Cuisine: middle eastern
Ingredients: 2 x 400 ml cans canned chickpeas (drained, patted very dry); 0.5 small onion (rough chop); 2 cloves garlic; 2 big handfuls fresh parsley and cilantro; 2 tsp ground cumin; 1 tsp ground coriander; 3 tbsp chickpea flour; 2 tbsp olive oil; 2.5 tbsp tahini; 1.5 whole lemon (juiced); 1 medium cucumber (chopped); 2 medium tomatoes (chopped); 100 g mixed greens

Herb-packed chickpea falafel, oven-baked not fried, over salad with lemon-tahini.

42 minmedium4 servings$middle easternVeganVegetarianGluten-freeDairy-freeHigh fiber

Why it earns its place. Baking keeps the fat honest while the chickpeas bring 12 g of fiber — falafel as an everyday food.

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Ingredients · 4 servings

2 x 400 ml canscanned chickpeas — drained, patted very dry
0.5 smallonion — rough chop
2 clovesgarlic
2 big handfulsfresh parsley and cilantro
2 tspground cumin
1 tspground coriander
3 tbspchickpea flour
2 tbspolive oil
2.5 tbsptahini
1.5 wholelemon — juiced
1 mediumcucumber — chopped
2 mediumtomatoes — chopped
100 gmixed greens

Contains: sesame. Always check labels — brands vary.

Method

Pulse chickpeas, onion, garlic, herbs, spices, chickpea flour, and a pinch of salt to a coarse, packable crumb — not a paste.
8 min
Form 16 patties; brush with oil on a lined tray.
6 min
Bake at 210°C, flipping once, until deeply golden.
22 min
Whisk tahini, lemon, and water into a sauce; build bowls with greens, cucumber, tomato, falafel, and plenty of drizzle.

Nutrition per serving

450calories

16 gprotein

52 gcarbs

20 gfat

12 gfiber

2.5 gsat fat

520 mgsodium

0 gadded sugar

Editorial estimates per serving. Counts 7 different plants toward your weekly variety.

Make it yours

allergySunflower-seed butter thinned with lemon replaces tahini

cultureStuff into warm pitas instead of bowls (adds gluten)

availabilityAny crunchy salad vegetables underneath

Storage. Falafel keep 4 days and freeze 2 months; re-crisp in a hot oven.

50 min · batchBatch Moroccan-Spiced Chickpea Stew 10 min · snackCucumber Hummus Bites 33 min · sideCumin-Roasted Carrots 9 min · sideFive-Minute Herbed Couscous with Peas

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