Herb-packed chickpea falafel baked instead of fried, served over rice with tahini sauce, cucumber and tomato — a plant-based bowl built for meal prep.
Tips for the best Baked Falafel Bowl
- Use dried chickpeas that are soaked but not cooked. Canned or cooked chickpeas hold too much water and the falafel fall apart.
- Pulse the mixture until it looks like coarse sand, not a smooth paste, so the falafel stay light inside.
- Brush or drizzle the falafel with the olive oil before baking so they turn golden.
Ingredient swaps
- No fresh parsley? Use all coriander (cilantro), or the reverse.
- No chickpea flour? A spoonful of plain flour helps bind the mixture, though the falafel are then no longer gluten-free.
- Swap the rice for quinoa, couscous or warm flatbread.
Middle Eastern Baked Falafel Bowl
Ingredients
Equipment
Method
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a food processor, pulse the drained chickpeas, onion, garlic, parsley and cilantro until finely chopped but not pureed.
- Add the cumin, coriander, cardamom, salt and baking powder and pulse a few more times to combine. Transfer to a bowl and stir in the chickpea flour.
- Shape the mixture into 16 small patties and arrange on the baking sheet. Brush both sides with olive oil.
- Bake for 12 minutes, flip, then bake for another 10-13 minutes until golden and firm.
- Whisk the tahini, lemon juice, minced garlic and water into a smooth, pourable sauce.
- Divide the rice among bowls, top with falafel, cucumber, tomatoes and red onion, and drizzle with the tahini sauce.
Notes
What to serve with it
- Green Chutney, as a herby extra sauce
- Roasted Tomato and Basil Soup, for a bigger meal
- Mango Lassi, to drink alongside
Storing and reheating
Keep baked falafel in an airtight box in the fridge for up to 4 days and reheat in the oven or air fryer to crisp them again. Store the tahini sauce and chopped vegetables separately.
Frequently asked questions
Can I use canned chickpeas for falafel?
Not for this recipe. Canned chickpeas are cooked and too wet, so the falafel will not hold together.
Are baked falafel as crisp as fried?
They are crisp outside and tender inside, with a lighter finish than deep-fried falafel.
Is this falafel bowl vegan?
Yes. The falafel, tahini sauce and vegetables are all plant-based.
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