Falafel Quinoa Bowl with Tahini

Embrace a burst of fresh flavors and plant-based protein with this Falafel Quinoa Salad Bowl. This Middle Eastern-inspired dish brings together the heartiness of fluffy quinoa, the satisfying crunch of oven-baked falafel, and a medley of crisp vegetables, all brought to life by a creamy, zesty garlic tahini dressing. It is a perfect choice for anyone seeking a wholesome, vibrant meal that is as nourishing as it is delicious.

Pin it

The secret to this bowl lies in the contrast of temperatures and textures. The warm, earthy spices of the falafel—cumin, coriander, and a hint of cayenne—perfectly complement the cool, refreshing bite of cucumbers and cherry tomatoes. Drizzling everything with a homemade tahini sauce adds a luxurious finish that makes every bite feel like a gourmet experience.

Ingredients

• For the Baked Falafel: 1 1/2 cups (250 g) cooked or canned chickpeas, 1/2 cup (15 g) fresh parsley, 1/2 cup (15 g) fresh cilantro, 2 green onions, 2 cloves garlic, 1/2 tsp cumin, 1/2 tsp coriander, 1/4 tsp cayenne (optional), 1/2 tsp salt, 1/4 tsp black pepper, 2 tbsp lemon juice, 3 tbsp chickpea flour (or all-purpose), 2 tbsp olive oil.
• For the Quinoa: 1 cup (180 g) quinoa, 2 cups (480 ml) water, 1/4 tsp salt.
• For the Salad: 1 cup (120 g) diced cucumber, 1 cup (150 g) halved cherry tomatoes, 2 thinly sliced green onions.
• For the Garlic Tahini Sauce: 1/3 cup (80 g) tahini, 1 clove minced garlic, 2 tbsp lemon juice, 2–3 tbsp water, 1/4 tsp salt.

Instructions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

In a food processor, combine chickpeas, parsley, cilantro, green onions, garlic, cumin, coriander, cayenne, salt, pepper, lemon juice, and chickpea flour. Pulse until the mixture is mostly smooth but still slightly coarse, scraping down the sides as needed.

Step 3

Using damp hands, form the mixture into 12 balls or patties. Place them on the baking sheet and brush lightly with olive oil.

Step 4

Bake for 22–25 minutes, flipping halfway through, until the falafel are golden and crisp.

Step 5

While baking, combine quinoa, water, and salt in a saucepan. Bring to a boil, reduce to low, cover, and simmer for 15 minutes. Let stand for 5 minutes before fluffing with a fork.

Step 6

Whisk together tahini, garlic, lemon juice, salt, and water until smooth. Adjust water for your preferred consistency.

Step 7

Assemble bowls by dividing quinoa among four servings. Top with cucumber, tomatoes, green onions, and 3 falafel per bowl.

Step 8

Drizzle with the garlic tahini sauce and serve immediately, garnished with extra herbs or lemon wedges if desired.

Zusatztipps für die Zubereitung

To ensure the falafel doesn't stick to your hands while shaping, keep a small bowl of water nearby to dampen your palms. If you are preparing this for meal prep, store the falafel and sauce separately from the fresh vegetables. Leftover falafel can be refrigerated for up to 3 days and are best reheated in the oven to restore their crispy texture.

Varianten und Anpassungen

For an extra layer of crunch, consider tossing in some toasted pumpkin seeds or slivered almonds. To make this dish strictly vegan, ensure your tahini and any additional condiments are plant-based. If you aren't avoiding gluten, all-purpose flour works well in the falafel, but chickpea flour is the best choice for keeping the dish gluten-free and adding extra protein.

Serviervorschläge

This bowl is a complete meal on its own, but it pairs beautifully with a side of warm pita bread for a heartier experience. You can also serve it with a side of hummus or pickled red onions to enhance the Middle Eastern flavor profile.

Pin it

Whether you're looking for a healthy weekday lunch or a satisfying dinner, this Falafel Quinoa Salad Bowl is a nutritious and flavorful choice. Its balance of complex carbohydrates, healthy fats, and vibrant greens makes it a standout dish that will leave you feeling energized and full. Enjoy the wholesome goodness of homemade falafel right from your own kitchen!

Recipe FAQs

→ Can I make the falafel ahead of time?

Yes, shape the falafel mixture into patties and refrigerate for up to 24 hours before baking. You can also bake them completely and store for 3 days, reheating in the oven to maintain crispiness.

→ What can I substitute for tahini?

Creamy unsweetened almond butter or sunflower seed butter work as alternatives, though the flavor profile will shift slightly. Greek yogurt thinned with lemon juice creates a tangy sauce variation.

→ How do I prevent falafel from falling apart?

Ensure the chickpeas are thoroughly drained and patted dry. The mixture should hold its shape when squeezed—if too crumbly, add another tablespoon of flour. Chilling the mixture for 30 minutes before forming also helps.

→ Is this bowl freezer-friendly?

Freeze baked falafel separately for up to 3 months. Quinoa and fresh vegetables don't freeze well, so assemble bowls fresh with reheated falafel for best texture and flavor.

→ Can I air-fry the falafel instead?

Absolutely. Cook at 375°F for 12-15 minutes, shaking halfway through. Lightly spray with oil for optimal browning. Air frying creates an extra crispy exterior while keeping the inside tender.

→ What other vegetables work in this bowl?

Shredded carrots, radishes, bell peppers, roasted eggplant, or sautéed kale all complement the flavors beautifully. Pickled onions or olives add tangy contrast to the creamy tahini.