Save Discover a vibrant and wholesome meal with this Falafel Quinoa Salad Bowl. This Middle Eastern-inspired dish combines the satisfying texture of golden, oven-baked chickpea falafel with a base of fluffy quinoa and crisp, fresh vegetables. It is a nutrient-dense option that brings together bright colors and bold flavors in one beautiful bowl.
Save Whether you are looking for a satisfying vegetarian lunch or a light yet filling dinner, this bowl is an excellent choice. The combination of warm spices like cumin and coriander with fresh parsley and cilantro creates an aromatic experience that makes healthy eating feel like a treat.
Ingredients
- Baked Falafel: 1 1/2 cups (250 g) cooked or canned chickpeas (drained and rinsed), 1/2 cup (15 g) fresh parsley leaves, 1/2 cup (15 g) fresh cilantro leaves, 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).
- Quinoa: 1 cup (180 g) quinoa (rinsed), 2 cups (480 ml) water, 1/4 tsp salt.
- Salad: 1 cup (120 g) cucumber (diced), 1 cup (150 g) cherry tomatoes (halved), 2 green onions (thinly sliced).
- Garlic Tahini Sauce: 1/3 cup (80 g) tahini, 1 clove garlic (minced), 2 tbsp lemon juice, 2–3 tbsp water (as needed), 1/4 tsp salt.
Instructions
- Step 1: Preheat and Prepare
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking.
- Step 2: Pulse Falafel Mixture
- In a food processor, combine the 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: Shape the Falafel
- Using damp hands, form the falafel mixture into 12 balls or patties. Place them on the prepared baking sheet and brush each one lightly with olive oil.
- Step 4: Bake until Golden
- Bake for 22–25 minutes, flipping them halfway through the cooking time, until they are golden and crisp on the outside.
- Step 5: Cook the Quinoa
- While the falafel is baking, combine rinsed quinoa, water, and salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it stand for 5 minutes before fluffing with a fork.
- Step 6: Prepare the Sauce
- Whisk together the tahini, minced garlic, lemon juice, salt, and 2 tablespoons of water until smooth. Add more water if you prefer a thinner consistency.
- Step 7: Assemble the Bowls
- Divide the cooked quinoa among 4 bowls. Top each with diced cucumber, halved cherry tomatoes, sliced green onion, and 3 falafel pieces. Drizzle the garlic tahini sauce generously over the top.
- Step 8: Serve
- Serve immediately. You may optionally garnish with extra fresh herbs or lemon wedges for extra brightness.
Zusatztipps für die Zubereitung
To ensure the best results, use a food processor to achieve the perfect coarse consistency for the falafel and a saucepan with a tight-fitting lid for the quinoa. If the falafel mixture seems too wet to handle, you can add an extra teaspoon of chickpea flour to help it bind.
Varianten und Anpassungen
For an added crunch, toss in some toasted pumpkin seeds or slivered almonds before serving. To keep this recipe strictly vegan, double-check that your tahini and other condiments are plant-based. If you do not have chickpea flour, all-purpose flour can be used as a substitute.
Serviervorschläge
This bowl is a complete meal on its own, but it also pairs wonderfully with a side of warm pita bread. If you have leftovers, the falafel can be refrigerated for up to 3 days and is best reheated in the oven to maintain its crisp texture.
Save Enjoy this fresh and filling Falafel Quinoa Salad Bowl as a celebration of simple, wholesome ingredients. It is a versatile dish that brings a touch of Middle Eastern inspiration to your kitchen table.
Recipe FAQs
- → Can I make the falafel ahead of time?
Yes, you can prepare the falafel mixture and form patties up to 24 hours in advance. Store them covered in the refrigerator until ready to bake. Alternatively, bake the falafel completely and refrigerate for up to 3 days, reheating in a 350°F oven for 10 minutes to restore crispiness.
- → What can I use instead of chickpea flour?
All-purpose flour works as a binder, though it contains gluten. For gluten-free options, try oat flour, almond flour, or additional breadcrumbs. The flour helps hold the patties together during baking, so substitute with something that provides similar binding properties.
- → How do I store leftovers?
Store components separately in airtight containers for best results. The falafel keeps for 3 days, cooked quinoa for 5 days, and cut vegetables for 3-4 days. The tahini sauce can be refrigerated for up to a week. Reheat falafel in the oven rather than the microwave to maintain texture.
- → Can I air fry the falafel instead?
Absolutely! Air fry at 375°F for 12-15 minutes, shaking halfway through. This method often yields even crispier results with less oil. You may need to work in batches depending on your air fryer size to avoid overcrowding.
- → Is this suitable for meal prep?
This bowls excellent for meal prep. The quinoa and falafel reheat beautifully, and the vegetables can be cut in advance. Consider packing the tahini sauce separately and drizzling just before serving to keep everything fresh. The flavors actually develop and improve after sitting overnight.
- → What other vegetables work well in this bowl?
Shredded carrots, sliced radishes, diced bell peppers, or roasted eggplant all complement the Middle Eastern flavors. Fresh leafy greens like spinach or arugula can be added as a base, and roasted vegetables such as zucchini or cauliflower make hearty additions.