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Middle Eastern Baked Falafel Bowl

Middle Eastern Baked Falafel Bowl

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.
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Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Middle Eastern
Ingredients Equipment Method Notes

Ingredients
  

For the falafel
  • 1.5 cups dried chickpeas, soaked overnight and drained (not canned)
  • 1 small onion, roughly chopped
  • 4 cloves garlic
  • 1 cup fresh parsley, packed
  • 0.5 cup fresh cilantro, packed
  • 1.5 tsp ground cumin
  • 1 tsp ground coriander
  • 0.5 tsp ground cardamom
  • 1.25 tsp salt
  • 0.5 tsp baking powder
  • 3 tbsp chickpea flour
  • 3 tbsp olive oil, for baking
For the bowls
  • 3 cups steamed rice
  • 3 tbsp tahini
  • 2 tbsp lemon juice
  • 1 clove garlic, minced
  • 3 tbsp water, to thin
  • 1 cucumber, diced
  • 2 tomatoes, diced
  • 0.25 cup red onion, thinly sliced

Equipment

  • 1 Food processor
  • 1 Baking sheet

Method
 

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a food processor, pulse the drained chickpeas, onion, garlic, parsley and cilantro until finely chopped but not pureed.
  3. 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.
  4. Shape the mixture into 16 small patties and arrange on the baking sheet. Brush both sides with olive oil.
  5. Bake for 12 minutes, flip, then bake for another 10-13 minutes until golden and firm.
  6. Whisk the tahini, lemon juice, minced garlic and water into a smooth, pourable sauce.
  7. Divide the rice among bowls, top with falafel, cucumber, tomatoes and red onion, and drizzle with the tahini sauce.

Notes

Use dried chickpeas that have only been soaked, not cooked — canned or fully cooked chickpeas hold too much moisture and the falafel will fall apart.