Falafel Bowls
Falafel Bowls are an easy, budget-friendly meal to make for Meatless Monday. Homemade falafels are pan-fried until crisp and golden and served over savory herbed quinoa rice with hummus, tomatoes, cucumbers, onions, and feta.
Print
Pin
Rate
Ingredients
Falafels
- 1 can garbanzo beans rinsed and drained
- 1 small yellow onion quartered
- 3 garlic cloves roughly chopped
- ⅓ cup parsley roughly chopped
- ⅓ cup cilantro roughly chopped
- 1 teaspoon cumin
- ½ teaspoon coriander
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon baking powder
- 3 tablespoons flour chickpea, all-purpose or gluten-free flour
- 2 tablespoons olive oil
Falafel Bowl Toppings
- 2 cups prepared quinoa or rice/quinoa blend
- 1 cup prepared hummus
- ½ cup cherry tomatoes halved
- ½ cup Persian cucumbers sliced
- ¼ cup Kalamata olives
- ¼ cup red onion sliced
- 2 tablespoons feta cheese crumbled
- pita bread toasted
- parsley chopped for garnish
Instructions
- Prepare quinoa or rice according to package directions so that it is ready when the falafels are ready.
- Rinse and drain the chickpeas, then spread the chickpeas on paper towels to dry out.
- In a food processor, combine the dried chickpeas, garlic, onion, parsley, cilantro, cumin, coriander, salt, pepper, baking powder and flour.
- Pulse to combine until the mixture resembles wet sand.
- Refrigerate the mixture for 30 minutes. This step ensures that the falafel balls hold their shape while cooking.
- Prep the bowl toppings – chop the tomatoes, and cucumber, and crumble the feta so your toppings are ready to assemble the bowls.
- Remove the falafel mix and use a cookie scoop or a tablespoon to scoop out the mixture into 1 ½″ round disks. Place the falafel disks on a plate and set it aside.
- Heat 2 tablespoons olive oil in a large non-stick skillet over medium-high heat. Working in batches, add the falafel disks to the pan and cook for 3-4 minutes on each side until crisp and golden. Do not crowd the pan.
- Assemble the bowls by placing ½ cup of quinoa or rice, the hummus, falafels, crunchy veggies and top with feta cheese. To make the bowls lower carb, use a bed of salad greens rather than rice/quinoa.