Crispy Falafel Grain Bowl (Printer-Friendly)
Crispy falafel over hearty grains with fresh veggies and creamy tahini dressing for a wholesome vegetarian bowl.
# What You'll Need:
→ Falafel
01 - 1½ cups cooked chickpeas (canned, drained and rinsed)
02 - ½ small onion, roughly chopped
03 - 2 cloves garlic
04 - ¼ cup fresh parsley
05 - ¼ cup fresh cilantro
06 - 1 tsp ground cumin
07 - ½ tsp ground coriander
08 - ½ tsp baking powder
09 - ¼ cup all-purpose flour (or chickpea flour for gluten-free)
10 - ½ tsp salt
11 - ¼ tsp black pepper
12 - 3 tbsp olive oil (for pan-frying)
→ Grains
13 - 1 cup quinoa or brown rice, uncooked
14 - 2 cups water or vegetable broth
15 - ¼ tsp salt
→ Vegetables & Toppings
16 - 1 cup cherry tomatoes, halved
17 - 1 cucumber, diced
18 - 2 cups mixed greens (arugula, spinach, or lettuce)
19 - 1 medium carrot, shredded
20 - ¼ red onion, thinly sliced
21 - ¼ cup pickled turnips or radishes (optional)
→ Tahini Dressing
22 - 3 tbsp tahini
23 - 2 tbsp lemon juice
24 - 1 tbsp extra virgin olive oil
25 - 1 tbsp water
26 - 1 clove garlic, minced
27 - Salt and black pepper to taste
# How-To Steps:
01 - Rinse quinoa or brown rice under cold water. In a saucepan, combine grains, water or broth, and salt. Bring to a boil, reduce to a simmer, cover, and cook until tender — 15 minutes for quinoa or about 35 minutes for brown rice. Fluff with a fork and set aside.
02 - In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until the mixture is coarse and well combined but not a smooth paste. Form into small balls or patties, about 2 tablespoons each.
03 - Heat olive oil in a large skillet over medium heat. Add falafel balls and cook for 3 to 4 minutes per side until golden brown and crispy. Transfer to a paper towel-lined plate to drain.
04 - In a small bowl, whisk together tahini, lemon juice, olive oil, water, minced garlic, salt, and pepper until smooth and creamy. Add more water for a thinner consistency if desired.
05 - Divide the cooked grains among four bowls. Top each with mixed greens, tomatoes, cucumber, shredded carrot, sliced red onion, and pickled vegetables if using. Arrange the falafel on top.
06 - Drizzle the tahini dressing generously over each bowl and serve immediately.
# Expert Advice:
01 -
- The falafel are pan-fried, not deep-fried, so you get all the crunch without the heavy greasy aftermath or dealing with a pot of hot oil.
- Everything comes together in under an hour, and the components store beautifully for lunches throughout the week.
02 -
- If your falafel mixture feels too wet to hold its shape, refrigerate it for fifteen minutes before forming patties, because cold mixture firms up fast.
- Do not over-process the falafel dough in the food processor, or you will end up with a gummy interior instead of that perfect crumbly bite.
03 -
- Pat the canned chickpeas bone-dry with paper towels before processing, because excess moisture is the number one reason falafel falls apart in the pan.
- Let the falafel cook undisturbed for the full three minutes before checking the underside, because patience is what creates that irresistible golden crust.