How to Make the Perfect Mediterranean Falafel Bowl
Mediterranean · Medium · 45 min · 4 servings
This Mediterranean falafel bowl features crispy baked falafel nestled on a bed of fluffy couscous with cucumber, cherry tomatoes, and a generous drizzle of creamy tahini dressing. It is a vibrant and plant-powered meal prep bowl that proves healthy eating does not have to be boring.
Why this recipe works
This Mediterranean Falafel Bowl recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 45 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 455 calories with 18g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 2 cans chickpeas drained and rinsed
- 2 cups couscous uncooked
- 1 cup cherry tomatoes halved
- 1 large cucumber diced
- 0.5 cup tahini
- 3 cloves garlic minced
Step by step instructions
Step 1: Make and Bake the Falafel
Preheat oven to 400 degrees Fahrenheit. Combine chickpeas, garlic, and a handful of fresh parsley in a food processor with 1 teaspoon cumin, 1 teaspoon coriander, salt, and 3 tablespoons flour. Pulse until a coarse mixture forms. Shape into 16 small patties, place on a lined baking sheet, brush with olive oil, and bake for 25 minutes flipping halfway until golden and crisp.
Step 2: Prepare the Couscous
Bring 2.5 cups of water or vegetable broth to a boil. Remove from heat, stir in the couscous, cover, and let stand for 5 minutes. Fluff with a fork and season with salt, olive oil, and a squeeze of lemon juice.
Step 3: Make Tahini Dressing
Whisk together the tahini, juice of 1 lemon, 1 minced garlic clove, 3 tablespoons of water, and a pinch of salt until smooth and pourable. Add more water one tablespoon at a time if the dressing is too thick. Taste and adjust seasoning as needed.
Step 4: Assemble Bowls
Divide couscous among 4 meal prep containers. Top each with 4 falafel patties, halved cherry tomatoes, and diced cucumber. Store the tahini dressing separately in small containers and drizzle over the bowl just before eating. Refrigerate for up to 4 days.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- couscous → quinoa for a gluten-free and higher protein base
- tahini → hummus thinned with lemon juice for a different creamy dressing option
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Over-processing the falafel mixture until it becomes a smooth paste which causes the patties to fall apart during baking
- Storing the tahini dressing mixed into the bowl which causes the couscous to become soggy by day two
Nutrition facts
Per serving: 455 calories, 18g protein, 58g carbs, 18g fat, 10g fiber.
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