Mediterranean Falafel Bowl

Mediterranean Falafel Bowl

This wholesome dinner is a lot easier to put together than it looks.  In about 30 minutes, you can be enjoying a Mediterranean inspired dish complete with homemade falafel and a fiery blend of roasted vegetables.   Satisfying and nutritious, it’s packed with plant-based protein, whole grains, and a boatload of flavor.

A few notes on the falafel:

  • It’s baked instead of fried for a healthier twist.  If you really want to fry it, I bet it would still be good, but I have not tried this method.  Roasting it along with the vegetables is also efficient and minimizes necessary cookware.
  • Most falafel recipes require soaking dry chick peas overnight, and warn against using canned because it yields too much moisture.  But, what if you want falafel now, not tomorrow!?
  • So, I tried canned chickpeas and added a couple tablespoons of rolled oats to balance out the moisture content.  The consistency turned out perfect – and no soaking!  
  • If you prefer the traditional method of soaking the chickpeas: use 3/4 cups dried beans, soak them, and omit the rolled oats.

 

 

I personally love this bowl with brown rice and roasted tomatoes, peppers, and onions.  The juice from the tomatoes combined with olive oil and balsamic vinegar creates a slightly acidic and fresh flavor that carries throughout the dish.  The bell peppers bring a vibrant and sweet aspect, and the onion adds aromatic depth. 

However, one great thing about the recipe is its versatility. Extra vegetables can be added (ex: peas, broccoli, or zucchini), so feel free to get creative!  The grains can also be switched out… perhaps try couscous, quinoa, or farro.  I am also a huge fan of the hummus dressing, but a tzatziki or tahini based sauce would also be delicious.

One more tip: make a double batch of the tahini and freeze it.  Then, you can make this dish again in even less time!  Simply heat up the falafel in the oven with the vegetables or microwave it. 

All in all, this is a balanced, filling, and very flavorful dish that doesn’t take a ton of time to make completely from scratch!  Enjoy 🙂

 

Yields3 Servings
Prep Time10 minsCook Time25 minsTotal Time45 mins

Ingredients

Baked Falafel
 2 tbsp rolled oats
 2 tsp cumin
 ½ tsp paprika
 ¼ tsp salt
 pinch cayenne pepper
 ½ tsp baking powder
 15oz can chickpeas (rinsed, drained, and patted dry)
 ½ cup fresh parsley
 ¼ cup fresh cilantro
 ½ medium onion, chopped
 2 cloves garlic, roughly chopped
 2 tsp lemon juice
Vegetables
 1 ½ cups cherry tomatoes, halved
 1 bell pepper, diced
 ½ medium onion, diced
 any other desired vegetables
 1 tbsp olive oil
 1 tbsp balsamic vinegar
 1 tsp oregano
 salt and pepper to taste
The rest
 1 cup brown rice, quinoa, or grain of choice
 ¼ cup hummus
 ½ tsp paprika

Directions

1

Begin cooking grains according to package instructions. Tip: Use vegetable broth instead of water for more flavor.

2

Preheat oven to 400 degrees Fahrenheit. Wash and prepare all vegetables and aromatics.

3

Prepare falafel: Combine rolled oats, spices, and baking powder in a food processor. Pulse until oats are ground well. Add the rest of the ingredients and pulse until a relatively even (but not smooth) mixture forms. Use a melon baller to scoop out even portions of the falafel mixture. Shape into rounds and place on a baking sheet lined with parchment paper. Brush the tops with olive oil, if desired.

4

Toss vegetables in olive oil, balsamic vinegar, oregano, salt and pepper. Shape a sheet of aluminum foil into a shallow bowl and put vegetables inside (this will keep the juices from running). Place it on the baking sheet along with the falafel.

5

Bake falafel and roast veggies together for 12 minutes. Remove from oven, stir vegetables, flip falafel, and brush the other side with olive oil. Bake for 12-15 more minutes, until vegetables are tender and falafel is golden.

6

Meanwhile, prepare dressing. Combine hummus and paprika in a small bowl. Slowly add water and stir until desired consistency is reached (2-4 tbsp).

7

Assemble bowls: Stir 1/2 of the vegetables (along with the juices) into cooked grains. Add falafel and the rest of the vegetables on top. Drizzle on dressing. Top with fresh cilantro.

Ingredients

Baked Falafel
 2 tbsp rolled oats
 2 tsp cumin
 ½ tsp paprika
 ¼ tsp salt
 pinch cayenne pepper
 ½ tsp baking powder
 15oz can chickpeas (rinsed, drained, and patted dry)
 ½ cup fresh parsley
 ¼ cup fresh cilantro
 ½ medium onion, chopped
 2 cloves garlic, roughly chopped
 2 tsp lemon juice
Vegetables
 1 ½ cups cherry tomatoes, halved
 1 bell pepper, diced
 ½ medium onion, diced
 any other desired vegetables
 1 tbsp olive oil
 1 tbsp balsamic vinegar
 1 tsp oregano
 salt and pepper to taste
The rest
 1 cup brown rice, quinoa, or grain of choice
 ¼ cup hummus
 ½ tsp paprika

Directions

1

Begin cooking grains according to package instructions. Tip: Use vegetable broth instead of water for more flavor.

2

Preheat oven to 400 degrees Fahrenheit. Wash and prepare all vegetables and aromatics.

3

Prepare falafel: Combine rolled oats, spices, and baking powder in a food processor. Pulse until oats are ground well. Add the rest of the ingredients and pulse until a relatively even (but not smooth) mixture forms. Use a melon baller to scoop out even portions of the falafel mixture. Shape into rounds and place on a baking sheet lined with parchment paper. Brush the tops with olive oil, if desired.

4

Toss vegetables in olive oil, balsamic vinegar, oregano, salt and pepper. Shape a sheet of aluminum foil into a shallow bowl and put vegetables inside (this will keep the juices from running). Place it on the baking sheet along with the falafel.

5

Bake falafel and roast veggies together for 12 minutes. Remove from oven, stir vegetables, flip falafel, and brush the other side with olive oil. Bake for 12-15 more minutes, until vegetables are tender and falafel is golden.

6

Meanwhile, prepare dressing. Combine hummus and paprika in a small bowl. Slowly add water and stir until desired consistency is reached (2-4 tbsp).

7

Assemble bowls: Stir 1/2 of the vegetables (along with the juices) into cooked grains. Add falafel and the rest of the vegetables on top. Drizzle on dressing. Top with fresh cilantro.

Mediterranean Falafel Bowl

 

 



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