Description
Crisp, golden falafel stars in this Mediterranean bowl, bringing together a harmony of fresh herbs, zesty tahini, and colorful vegetables. Layers of flavor and texture invite you to savor each delightful bite of this nourishing, wholesome meal.
Ingredients
Scale
Main Ingredients:
- 1 can (15 ounces/425 grams) chickpeas
- 2 cups cooked quinoa or brown rice
Vegetables and Herbs:
- 1/4 cup red onion
- 2 cloves garlic
- 1/4 cup parsley
- 1/4 cup cilantro
- 1/2 cucumber
- 1/4 cup cherry tomatoes
- 1/4 cup red cabbage
Spices, Flour, and Additional Ingredients:
- 1 tablespoon ground flaxseed
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 23 tablespoons flour
- Olive oil
- 1/4 cup Kalamata olives
- 1 tablespoon feta cheese
- 1 tablespoon sesame seeds
Toppings:
- 1/4 cup hummus
- 2 tablespoons tzatziki sauce
Instructions
- Prepare the falafel base by pulsing chickpeas, aromatic herbs, and spices in a food processor until a slightly chunky consistency develops, ensuring the mixture holds together with a light binding from flour.
- Carefully craft uniform falafel portions, gently compressing the mixture into compact spheres or flattened discs for even cooking.
- Heat a skillet with olive oil, creating a sizzling surface to transform the falafel into golden-brown delicacies with a crisp exterior and tender interior, rotating midway to achieve consistent coloration.
- Construct the Mediterranean bowl foundation using a bed of fluffy quinoa or rice, strategically arranging vibrant vegetables like crisp cucumber, juicy cherry tomatoes, and vibrant red cabbage.
- Position the freshly fried falafel atop the vegetable landscape, interspersing Kalamata olives for a briny accent and optional crumbled feta for creamy richness.
- Enhance the bowl’s visual and flavor profile by generously spreading smooth hummus, cascading cool tzatziki sauce, and finishing with a delicate sprinkle of nutty sesame seeds for textural contrast.
Notes
- Ensure chickpeas are thoroughly drained and patted dry to prevent soggy falafel mixture that won’t hold together properly.
- Add extra flour or ground flaxseed gradually if the mixture seems too wet, helping create perfectly crispy exterior and firm interior.
- For gluten-free version, replace regular flour with chickpea flour or almond flour, maintaining binding properties without wheat.
- Experiment with alternative protein options like black beans or lentils for varied texture and flavor profiles while keeping similar cooking technique.
- Prep falafel mixture ahead of time and refrigerate for 30 minutes, allowing ingredients to meld and helping falafel hold shape during cooking.
- Use an air fryer instead of pan-frying for healthier version, reducing oil content while maintaining crispy golden exterior.
- Consider making smaller falafel balls for appetizer-style serving or larger patties for burger-like presentation in the Mediterranean bowl.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 4 g
- Sodium: 500 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 5 mg