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Falafel Bowls

Falafel Bowls are an easy, budget-friendly meal to make for Meatless Monday. Homemade falafels are pan-fried until crisp and golden and served over savory herbed quinoa rice with hummus, tomatoes, cucumbers, onions, and feta.
Course dinner
Cuisine Mediterranean
Keyword Falafel Bowls
Prep Time 10 minutes
Cook Time 10 minutes
Refrigeration Time 30 minutes
Total Time 50 minutes
Calories
Author Eva Fry

Ingredients

Falafels

  • 1 can garbanzo beans rinsed and drained
  • 1 small yellow onion quartered
  • 3 garlic cloves roughly chopped
  • 1/3 cup parsley roughly chopped
  • 1/3 cup cilantro roughly chopped
  • 1 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon baking powder
  • 3 tablespoons flour chickpea, all-purpose or gluten-free flour
  • 2 tablespoons olive oil

Falafel Bowl Toppings

  • 2 cups prepared quinoa or rice/quinoa blend
  • 1 cup prepared hummus
  • 1/2 cup cherry tomatoes halved
  • 1/2 cup Persian cucumbers sliced
  • 1/4 cup Kalamata olives
  • 1/4 cup red onion sliced
  • 2 tablespoons feta cheese crumbled
  • pita bread toasted
  • parsley chopped for garnish

Instructions

  • Prepare quinoa or rice according to package directions so that it is ready when the falafels are ready.
  • Rinse and drain the chickpeas, then spread the chickpeas on paper towels to dry out.
  • In a food processor, combine the dried chickpeas, garlic, onion, parsley, cilantro, cumin, coriander, salt, pepper, baking powder and flour.
  • Pulse to combine until the mixture resembles wet sand.
  • Refrigerate the mixture for 30 minutes. This step ensures that the falafel balls hold their shape while cooking.
  • Prep the bowl toppings – chop the tomatoes, and cucumber, and crumble the feta so your toppings are ready to assemble the bowls.
  • Remove the falafel mix and use a cookie scoop or a tablespoon to scoop out the mixture into 1 1/2″ round disks. Place the falafel disks on a plate and set it aside.
  • Heat 2 tablespoons olive oil in a large non-stick skillet over medium-high heat. Working in batches, add the falafel disks to the pan and cook for 3-4 minutes on each side until crisp and golden. Do not crowd the pan.
  • Assemble the bowls by placing 1/2 cup of quinoa or rice, the hummus, falafels, crunchy veggies and top with feta cheese. To make the bowls lower carb, use a bed of salad greens rather than rice/quinoa.