Mediterranean Falafel Bowls

I remember the first time I had a falafel bowl at a small Mediterranean café—it was a revelation. The balance of textures and flavors made me fall in love instantly. Now, I recreate that experience at home with this easy and vibrant recipe. Trust me, once you take your first bite, it’ll become a household favorite!

Recipe Story/Background

The origins of falafel trace back to the Middle East, where it has been cherished for centuries as a street food staple. Traditionally made with fava beans or chickpeas, falafel is believed to have originated in Egypt and later spread across the Mediterranean region. Today, it has become a global favorite, enjoyed by people from all walks of life.

For me, falafel bowls are a celebration of vibrant Mediterranean flavors. They’re versatile, colorful, and incredibly satisfying. Whether it’s a warm summer evening or a chilly winter day, this dish feels right for any season. Over time, I’ve added my own twist, incorporating quinoa for extra protein and brightness from pickled onions. It’s a recipe that evolves with you, and that’s part of its charm.

Ingredient Discussion

Let’s break down the ingredients that make these Mediterranean falafel bowls so special:

• Chickpeas: The heart of falafel! Use dried chickpeas soaked overnight for the best texture. Canned chickpeas won’t work here, as they’re too soft. If you’re in a pinch, you can find dried chickpeas at most grocery stores or specialty Mediterranean markets.
• Herbs: Fresh parsley and cilantro give falafel its signature green hue and bright flavor. If you’re not a fan of cilantro, you can swap it for more parsley.
• Spices: Ground cumin and coriander bring earthy warmth to the mix. These are must-haves for authentic Mediterranean flavor.
• Vegetable Oil: Whether you use canola, sunflower, or avocado oil, choose an oil with a high smoke point for frying.
• Quinoa: I love using quinoa as the base for these bowls because it’s light and nutrient-packed. Rice works well too if you prefer a softer, fluffier base.
• Tahini Sauce: Creamy, nutty tahini sauce ties everything together. You can make it at home by whisking tahini with lemon juice, garlic, and water. Store-bought works in a pinch!
• Pita Bread: Warm, fluffy pita is the perfect sidekick for scooping up the falafel and veggies. Gluten-free flatbreads are an excellent alternative if needed.

Equipment Needed

Here’s what you’ll need to make these Mediterranean falafel bowls:

• Food processor (essential for blending the falafel mixture)
• Deep skillet or frying pan
• Slotted spoon (to safely remove falafel from hot oil)
• Mixing bowls
• Cutting board and sharp knife
• Measuring cups and spoons
• Whisk (for tahini sauce)

If you don’t have a food processor, you can try using a high-powered blender, but be prepared to scrape down the sides often to ensure everything blends evenly.

Preparation Method

1. Soak 1 cup of dried chickpeas overnight in water. Drain and rinse thoroughly.
2. In a food processor, combine the chickpeas, 1 small onion, 3 cloves of garlic, 1/4 cup of parsley, 1/4 cup of cilantro, 1 tsp of ground cumin, 1 tsp of ground coriander, 1/2 tsp of baking powder, 1/2 tsp of salt, and 2 tbsp of flour. Process until the mixture is coarse but holds together. Avoid over-blending—it shouldn’t become a paste.
3. Shape the mixture into small balls or patties, roughly the size of a walnut. If the mixture feels too sticky, refrigerate for 30 minutes before shaping.
4. Heat vegetable oil in a deep skillet over medium heat. You’ll need enough oil to cover the falafel halfway. Fry the falafel in batches for 3-4 minutes per side, or until golden brown and crispy.
5. Remove the falafel with a slotted spoon and place them on a paper towel-lined plate to drain excess oil.
6. Assemble the bowls: Start with 1 cup of cooked quinoa or rice as the base. Add 1 cup of shredded lettuce, 1 cup of diced cucumber, 1 cup of diced tomatoes, and 1/2 cup of pickled red onions. Add 3-4 falafel per bowl.
7. Drizzle each bowl with 1 tablespoon of tahini sauce and serve with warm pita bread.

Cooking Tips & Techniques

Making falafel can seem tricky at first, but a few tips will help you nail it every time:

• Don’t use canned chickpeas: They’re too soft and will fall apart during frying.
• Chill the mixture: If your falafel mixture feels too sticky, refrigerate it for 30 minutes before shaping.
• Test the oil temperature: Drop a small piece of the mixture into the oil. If it sizzles and floats, the oil is ready.
• Don’t overcrowd the pan: Fry in batches to maintain the oil temperature and ensure even cooking.
• Use fresh herbs: They’re a game-changer for flavor—dried herbs won’t give you the same vibrancy.

Variations & Adaptations

Here are a few ways to make this recipe your own:

• Gluten-Free: Swap the all-purpose flour for chickpea flour, and use gluten-free pita or flatbread.
• Spicy Falafel: Add a pinch of cayenne pepper or red chili flakes to the falafel mixture for a kick.
• Seasonal Veggies: Swap out the lettuce and cucumber for roasted squash or sweet potato in the fall.
• Baked Falafel: Instead of frying, brush the falafel with olive oil and bake at 375°F (190°C) for 20-25 minutes, flipping halfway through.
• Protein Boost: Add grilled chicken or lamb for a non-vegan variation.

Serving & Storage Suggestions

Here’s how to enjoy and store your Mediterranean falafel bowls:

• Serving: Serve the bowls at room temperature or slightly warm. Pair them with a refreshing mint lemonade or iced tea for a complete meal.
• Storage: Store leftover falafel in an airtight container in the refrigerator for up to 4 days. Veggies should be stored separately to prevent sogginess.
• Freezing: Falafel freezes beautifully! Arrange them in a single layer on a baking sheet, freeze until solid, then transfer to a freezer bag. Reheat in the oven at 375°F (190°C) for 10-15 minutes.
• Flavor Development: The tahini sauce and pickled onions taste even better the next day, making this a great recipe for meal prep.

Nutritional Information & Benefits

Here’s a quick overview of what makes these falafel bowls a healthy choice:

• Calories: Approximately 450 per serving
• Protein: Packed with plant-based protein from chickpeas and quinoa
• Fiber: High in fiber for digestion, thanks to chickpeas and veggies
• Vitamins: Loaded with vitamin C from fresh veggies and herbs
• Dietary Considerations: Vegan, dairy-free, and can be made gluten-free

Conclusion

These Mediterranean falafel bowls are vibrant, easy to make, and packed with flavor. Whether you’re a falafel enthusiast or new to Mediterranean cuisine, this recipe will bring a burst of freshness to your table. I love making them for weeknight dinners or prepping them for lunches—they’re endlessly customizable and always satisfying.

Give them a try and let me know how you made them your own! Drop a comment below or share your creations on Pinterest—I’d love to see what you come up with. Happy cooking!

FAQs

Can I use canned chickpeas for falafel?

No, canned chickpeas are too soft and won’t hold together properly. Use dried chickpeas soaked overnight.

Can I bake falafel instead of frying?

Yes, brush the falafel with olive oil and bake at 375°F (190°C) for 20-25 minutes, flipping halfway through.

How do I store leftover falafel?

Store cooked falafel in an airtight container in the fridge for up to 4 days. Freeze for longer storage.