Falafel Bowl
Falafel bowls are a vibrant, healthy, and fulfilling meal choice that combines the rich flavors of Middle Eastern cuisine with a plethora of fresh ingredients. This dish is not only delightful but also packed with protein and essential nutrients, making it perfect for any lunch or dinner. With crispy falafel, refreshing tabbouleh, grilled eggplant, and aromatic rice pilaf, this bowl is a feast for the senses. Let’s dive into why this falafel bowl deserves a spot on your table, and how you can make it at home.
Why It Deserves a Spot
The falafel bowl is a culinary masterpiece that offers a delightful balance of textures and flavors. The crispy, golden-brown falafel is a wonderful contrast to the tender grilled eggplant and the fluffy rice pilaf. Each bite combines rich, earthy flavors from spices and herbs, making it not only delicious but also a wholesome choice. Plus, it’s highly customizable – you can add your favorite vegetables, swap out grains, or even adjust the spices. It’s a dish that brings people together, turning a simple meal into a shared experience.
The Essentials
To create the perfect falafel bowl, you’ll need the following ingredients:
- 1+ cup dried chickpeas (soaked overnight)
- 1 medium onion, roughly chopped
- 4 cloves garlic, minced
- 0.8 oz fresh parsley, chopped
- 0.6 oz fresh cilantro, chopped
- 1+ tsp ground cumin seeds
- 2 Tbsp sesame seeds
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp baking soda
- 1/2 cup cold water
- 2 servings lentil tabbouleh
- 2 servings Mediterranean grilled eggplant
- 2 servings Mediterranean rice pilaf
- 2 servings tahini Caesar dressing
Gear Checklist
Before you start cooking, make sure you have the following kitchen gear:
- Food processor – for blending the falafel mixture smoothly.
- Large bowl – for soaking and mixing ingredients.
- Baking sheet – for roasting the falafel.
- Grill or grill pan – for preparing the eggplant.
- Measuring cups and spoons – for precise ingredient measurements.
How to Prepare Falafel Bowl
Creating your falafel bowl is a straightforward process. Follow these steps for a delicious outcome.
Step 1: Prepare the Chickpeas
Begin by soaking the dried chickpeas in water overnight. This step is crucial as it helps to soften the chickpeas, making them easier to blend and forming a better texture for the falafel.
Step 2: Make the Falafel Mixture
Once the chickpeas are soaked, drain and rinse them. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, sesame seeds, salt, black pepper, baking soda, and cold water. Blend until the mixture is well combined but still slightly chunky. You want some texture, so avoid over-blending.
Step 3: Form the Falafel Balls
Using your hands, form small balls or patties from the falafel mixture, about 1.5 inches in diameter. Place them on a baking sheet lined with parchment paper.
Step 4: Bake the Falafel
Preheat your oven to 400°F (200°C). Bake the falafel for about 20-25 minutes, flipping halfway through, until they are golden brown and crispy on the outside.
Step 5: Prepare the Accompaniments
While the falafel is baking, prepare your lentil tabbouleh, Mediterranean grilled eggplant, and Mediterranean rice pilaf. For the grilled eggplant, slice the eggplant, brush with olive oil, and grill until tender. Cook the rice pilaf according to package instructions, adding spices for extra flavor.
Step 6: Assemble the Bowl
In a large bowl, layer the Mediterranean rice pilaf, lentil tabbouleh, and grilled eggplant. Top it off with the crispy falafel balls and drizzle with tahini Caesar dressing. Feel free to add extra herbs or a squeeze of lemon for brightness.
Texture-Safe Substitutions
If you’re looking to mix things up or accommodate dietary preferences, here are some substitutions:
- Quinoa instead of rice for added protein and texture.
- Sweet potatoes instead of eggplant for a sweeter contrast.
- Spinach or kale can be added to the tabbouleh for extra greens.
- Hummus can be used as a creamy alternative to tahini dressing.
Flavor Logic
The flavors in this Falafel Bowl come from a harmonious blend of spices and fresh ingredients. Here’s how they work together:
- Cumin: Adds a warm, earthy flavor that is characteristic of Middle Eastern cuisine.
- Garlic and onion: Provide a savory base and aromatic quality to the falafel.
- Fresh herbs: Parsley and cilantro add brightness and a refreshing contrast to the hearty chickpeas.
- Sesame seeds: Contribute a nutty flavor that complements the tahini dressing.
Keep-It-Fresh Plan
To ensure your falafel bowl stays fresh and delicious, consider the following tips:
- Store leftover falafel in an airtight container in the refrigerator for up to 4 days.
- Keep the components of your bowl (rice, tabbouleh, and eggplant) separate until ready to serve to avoid sogginess.
- Feel free to freeze the falafel balls before baking. They can be baked straight from the freezer for a quick meal later.
Quick Q&A
Can I make falafel in advance?
Yes! You can prepare the falafel mixture a day ahead and store it in the refrigerator. Just form the balls and bake when ready to serve.
What can I serve with my falafel bowl?
Consider adding a side of Corn Tomato Avocado Salad for a refreshing crunch or some grilled vegetables for extra flavor.
How do I know when my falafel is cooked?
Your falafel is done when it is golden brown and crispy on the outside. A quick test is to insert a toothpick; it should come out clean.
Can I bake instead of fry the falafel?
Absolutely! Baking falafel is a healthier option and still results in a crispy texture when cooked at the right temperature.
Weekend Projects
If you’re looking for more delicious recipes to try over the weekend, consider these projects:
- Moroccan Spiced Carrots – a perfect side dish to highlight Middle Eastern flavors.
- Experiment with homemade hummus for a creamy addition to your meals.
- Prepare a fresh batch of Corn Tomato Avocado Salad for a bright, refreshing side.
Save & Share
If you loved this recipe for a falafel bowl, don’t forget to share it with friends and family! When you make this dish, snap a photo and tag your favorite food bloggers to spread the love for this wholesome meal. The Falafel Bowl is not just a meal; it’s an experience to be shared and enjoyed together.
Enjoy your culinary journey, and may your falafel bowls always be crispy and flavorful!
Falafel Bowl
Ingredients
Equipment
Method
- Step 1: Prepare the Chickpeas - Soak the dried chickpeas in water overnight. This helps to soften them, making blending easier.
- Step 2: Make the Falafel Mixture - Drain and rinse the soaked chickpeas. In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, sesame seeds, salt, black pepper, baking soda, and cold water. Blend until well combined but slightly chunky.
- Step 3: Form the Falafel Balls - Use your hands to form small balls or patties from the falafel mixture, about 1.5 inches in diameter. Place on a baking sheet lined with parchment paper.
- Step 4: Bake the Falafel - Preheat your oven to 400°F (200°C). Bake for 20-25 minutes, flipping halfway, until golden brown and crispy.
- Step 5: Prepare the Accompaniments - While the falafel bakes, prepare lentil tabbouleh, grilled eggplant, and rice pilaf. Grill eggplant slices brushed with olive oil until tender. Cook rice pilaf according to package instructions.
- Step 6: Assemble the Bowl - In a large bowl, layer rice pilaf, lentil tabbouleh, and grilled eggplant. Top with crispy falafel balls and drizzle with tahini Caesar dressing.
Notes
- Store leftover falafel in an airtight container in the refrigerator for up to 4 days.
- Keep bowl components separate until serving to avoid sogginess.
- Freeze falafel balls before baking for a quick meal later.
