Falafel Quinoa Salad Bowl

A vibrant, wholesome bowl featuring crisp baked falafel atop fluffy quinoa, paired with fresh cucumber, cherry tomatoes, and green onion. This Middle Eastern-inspired dish is both nourishing and satisfying, perfect for a balanced lunch or dinner.

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This recipe transforms pantry staples like chickpeas and quinoa into a colorful masterpiece. The baked falafel provides a wonderful crunch without the need for deep-frying, making it a lighter alternative that doesn't compromise on flavor.

Ingredients

• For the Baked Falafel: 1 1/2 cups (250 g) cooked or canned chickpeas (drained and rinsed), 1/2 cup (15 g) fresh parsley, 1/2 cup (15 g) fresh cilantro, 2 green onions (roughly chopped), 2 cloves garlic (minced), 1/2 tsp ground cumin, 1/2 tsp ground coriander, 1/4 tsp cayenne pepper (optional), 1/2 tsp salt, 1/4 tsp black pepper, 2 tbsp lemon juice, 3 tbsp chickpea flour (or all-purpose flour), 2 tbsp olive oil (for brushing).
• For the Quinoa: 1 cup (180 g) quinoa (rinsed), 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 garlic (minced), 2 tbsp lemon juice, 2–3 tbsp water, 1/4 tsp salt.

Instructions

Step 1

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

Step 2

Prepare the falafel: In a food processor, combine chickpeas, parsley, cilantro, green onions, garlic, cumin, coriander, cayenne (if using), 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 falafel mixture into 12 balls or patties. Place them on the prepared baking sheet and brush lightly with olive oil.

Step 4

Bake for 22–25 minutes, flipping halfway, until golden and crisp.

Step 5

While falafel bakes, cook the quinoa: In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand 5 minutes, then fluff with a fork.

Step 6

Prepare garlic tahini sauce: Whisk together tahini, garlic, lemon juice, salt, and 2 tbsp water until smooth. Add more water for a thinner consistency if desired.

Step 7

Assemble bowls: Divide quinoa among 4 bowls. Top each with cucumber, cherry tomatoes, green onion, and 3 falafel. Drizzle with garlic tahini sauce.

Step 8

Serve immediately, optionally garnished with extra herbs or lemon wedges.

Zusatztipps für die Zubereitung

For the best falafel texture, ensure you do not over-process the chickpea mixture; it should be coarse enough to hold its shape. Using a saucepan with a tight-fitting lid is essential for perfectly fluffy quinoa.

Varianten und Anpassungen

To ensure the recipe is gluten-free, always use chickpea flour. For an extra layer of texture, you can toss in toasted pumpkin seeds or slivered almonds. To make the bowl strictly vegan, verify that your tahini and all other condiments are plant-based.

Serviervorschläge

Garnish the finished bowls with extra fresh parsley or cilantro and a few lemon wedges for brightness. For a heartier meal, serve this dish alongside warm pita bread to scoop up the quinoa and sauce.

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With 395 calories and 14g of protein per serving, this Falafel Quinoa Salad Bowl is a nutritious and flavorful way to enjoy a Middle Eastern-inspired meal at home.

Recipe FAQs

→ Can I make the falafel ahead of time?

Yes, you can prepare the falafel mixture up to 24 hours in advance and store it refrigerated. Shape and bake when ready to serve. Leftover baked falafel keeps well for 3 days and reheats beautifully in the oven at 350°F for 10 minutes.

→ What can I substitute for tahini?

Cashew butter or almond butter work well as alternatives, though the flavor profile will shift slightly. For a nut-free option, try sunflower seed butter which still provides that creamy, rich texture.

→ Is this bowl protein-rich enough for a complete meal?

Absolutely. Between the chickpeas in the falafel and the quinoa base, you're getting approximately 14 grams of plant-based protein per serving. Adding toasted nuts or seeds can further boost the protein content if desired.

→ Can I use dried herbs instead of fresh?

Fresh parsley and cilantro are crucial for the falafel's texture and bright flavor profile. Dried herbs won't provide the same moisture balance or vibrant taste. For best results, stick with fresh herbs in the patties.

→ How do I prevent the falafel from falling apart?

Ensure the chickpeas are thoroughly drained and patted dry before processing. Using damp hands when shaping helps the mixture hold together. The chickpea flour acts as a binder—let the mixture rest for 10 minutes before shaping if it feels too loose.