Falafel Bowl
A vibrant, healthy Mediterranean bowl featuring crispy baked falafel, fluffy brown rice, zesty tabbouleh, and a creamy tahini drizzle. A complete and satisfying plant-based meal ready in about an hour.
For 4 servings
Cook the brown rice.
In a medium saucepan, combine 1 cup of brown rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes, or until the water is absorbed. Fluff with a fork and set aside.
TIPCooking the rice first allows it to cool slightly before assembling the bowls.Prepare the tabbouleh.
- Place 1/2 cup of fine bulgur wheat in a bowl and cover with boiling water. Let it stand for 10-15 minutes until tender, then drain any excess water thoroughly.
- In a large bowl, combine the cooked bulgur, 2 cups of chopped parsley, 1/2 cup of chopped mint, 1 finely diced tomato, and half of the diced cucumber.
- Drizzle with 2 tbsp of olive oil and the juice of 1 lemon. Season with salt and pepper, toss well, and set aside for the flavors to meld.
TIPSqueeze the bulgur after draining to remove as much water as possible, preventing a soggy salad.Make the falafel mixture.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. In a food processor, combine the soaked and drained chickpeas, chopped onion, 3 garlic cloves, 1/2 cup of parsley, cumin, coriander, 2 tbsp flour, 1/2 tsp salt, and 1/4 tsp pepper. Pulse until the mixture is finely minced but not a smooth paste.
TIPDo not over-process the mixture. A slightly coarse texture is key for authentic falafel.Shape and bake the falafel.
- Scoop about 1.5 tablespoons of the mixture and roll it into a ball, then slightly flatten into a patty.
- Place the falafel patties on the prepared baking sheet. You should have about 12-16 patties.
- Brush the tops of the falafel with 2 tbsp of olive oil.
- Bake for 20-25 minutes, flipping halfway through, until they are golden brown and firm.
Prepare the tahini sauce.
In a small bowl, whisk together 1/4 cup of tahini, the juice of 1 lemon, and 1 minced garlic clove (optional). Slowly whisk in 3-4 tablespoons of cold water, one at a time, until the sauce is smooth and pourable. Season with a pinch of salt.
TIPTahini can seize up when you first add liquid. Keep whisking, and it will become smooth and creamy.Assemble the falafel bowls.
Divide the cooked brown rice among four bowls. Top with a generous portion of tabbouleh, 3-4 baked falafel patties, and the remaining diced cucumber and tomato. Drizzle everything generously with the tahini sauce and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use fresh herbs in your falafel and tabbouleh. They make a huge difference.
- 2The falafel mixture can be made a day ahead and stored in the fridge. This makes assembly quicker.
- 3Don't over-process the falafel mixture. You want a coarse, mealy texture, not a smooth paste.
- 4Feel free to add other fresh veggies to your bowl, like shredded lettuce, bell peppers, or pickled red onions.
- 5Leftover components can be stored separately in the fridge for 3-4 days, making for great meal prep.
Adapt it for your goals.
Gluten free
Replace the all-purpose flour in the falafel with chickpea flour and use quinoa instead of bulgur wheat for the tabbouleh.
low carbLow carb
Omit the brown rice and bulgur. Serve the falafel over a bed of mixed greens or cauliflower rice to create a lighter, low-carb version.
high proteinHigh protein
Add a scoop of cooked lentils or quinoa to the bowl alongside the brown rice for an extra boost of plant-based protein.
quickQuick
To save time, use pre-cooked brown rice and canned chickpeas (drained and rinsed well). You can also use quinoa instead of bulgur as it cooks faster.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
With brown rice, bulgur, chickpeas, and fresh vegetables, this bowl is loaded with fiber, promoting digestive health and providing a lasting feeling of fullness.
Provides Complex Carbohydrates
Brown rice and bulgur offer complex carbohydrates that provide sustained energy, unlike the quick spike and crash from simple sugars.
Source of Healthy Fats
The tahini and olive oil provide monounsaturated and polyunsaturated fats, which are beneficial for heart health and reducing inflammation.
Frequently asked questions
Yes, this falafel bowl is very healthy. It's packed with plant-based protein from chickpeas, fiber from brown rice and vegetables, and healthy fats from tahini and olive oil. Baking the falafel instead of frying significantly reduces the fat and calorie content.