Falafel Quinoa Salad Bowl

Experience a vibrant, wholesome meal with this Falafel Quinoa Salad Bowl. This Middle Eastern-inspired dish features crisp baked falafel served over a bed of fluffy quinoa, complemented by fresh cucumber, cherry tomatoes, and green onions. The entire bowl is brought together with a generous drizzle of creamy garlic tahini sauce, making it a satisfying choice for a nutritious lunch or dinner.

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With a preparation time of 30 minutes and a cooking time of 25 minutes, this medium-difficulty recipe yields four servings. Each serving provides approximately 395 calories, making it a well-balanced meal that fits into a vegetarian or gluten-free diet.

Ingredients

• For the 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).
• For the Quinoa: 1 cup (180 g) quinoa, rinsed; 2 cups (480 ml) water; 1/4 tsp salt.
• For the Salad: 1 cup (120 g) cucumber, diced; 1 cup (150 g) cherry tomatoes, halved; 2 green onions, thinly sliced.
• For the 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.

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Instructions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Prepare the falafel: In a food processor, combine 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

Using damp hands, form the falafel mixture into 12 balls or patties. Place them on the prepared baking sheet and brush lightly with olive oil.

Step 4

Bake for 22–25 minutes, flipping halfway, until golden and crisp.

Step 5

While falafel bakes, cook the quinoa: In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand 5 minutes, then fluff with a fork.

Step 6

Prepare garlic tahini sauce: Whisk together tahini, garlic, lemon juice, salt, and 2 tbsp water until smooth. Add more water for a thinner consistency if desired.

Step 7

Assemble bowls: Divide quinoa among 4 bowls. Top each with cucumber, cherry tomatoes, green onion, and 3 falafel. Drizzle with garlic tahini sauce.

Step 8

Serve immediately, optionally garnished with extra herbs or lemon wedges.

Zusatztipps für die Zubereitung

To ensure your falafel are evenly crisp, remember to flip them halfway through the baking process. If you have leftovers, they can be refrigerated for up to 3 days and are best reheated in the oven to restore their texture.

Varianten und Anpassungen

For an extra layer of crunch, toss in some toasted pumpkin seeds or slivered almonds. To make the dish strictly vegan, ensure that your tahini and all other condiments are plant-based.

Serviervorschläge

Serve the salad bowls with a side of warm pita bread for a heartier meal. You can also garnish each bowl with fresh parsley, cilantro, or a few extra lemon wedges to brighten the flavors.

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This Falafel Quinoa Salad Bowl is a perfect balance of textures and fresh Middle Eastern-inspired flavors, offering a nutritious and filling meal for any occasion.

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Recipe FAQs

→ Can I make the falafel ahead of time?

Yes, you can prepare the falafel mixture and shape it into patties up to 24 hours in advance. Store them covered in the refrigerator until ready to bake. Alternatively, bake the falafel completely and reheat in a 350°F oven for 10 minutes before serving.

→ What can I substitute for chickpea flour?

If you don't have chickpea flour, you can use all-purpose flour, though the dish will no longer be gluten-free. Almond flour or ground oats also work as binding agents, though they may slightly alter the texture and flavor profile.

→ How do I store leftovers?

Store components separately in airtight containers for up to 3 days. Keep the falafel, quinoa, vegetables, and sauce in separate containers. Reheat falafel in the oven at 350°F for 10 minutes to restore crispness, or enjoy cold.

→ Can I air fry the falafel instead?

Absolutely. Air fry at 375°F for 15-18 minutes, shaking halfway through cooking. This method produces equally crispy results with less oil and faster cooking time compared to baking.

→ Is this bowl protein-rich enough for a main meal?

Each serving contains 14 grams of protein from the chickpeas, quinoa, and tahini. For additional protein, consider adding grilled chicken, tofu, or a hard-boiled egg. The combination of complete and incomplete proteins provides all essential amino acids.

→ What other vegetables work well in this bowl?

Shredded carrots, roasted red peppers, diced radishes, or sliced avocado make excellent additions. You can also add leafy greens like spinach or arugula as a base under the quinoa for extra nutrients.