A filling and 100% plant-based baked falafel grain bowl! Chickpea falafel that's baked (not fried) served over freekeh or brown rice, accompanied by fresh tabbouleh, quick pickles, and a drizzle of garlic yogurt sauce. A complete plant-based protein in one bowl.
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- Baked falafel: 400g canned chickpeas, drained and patted dry with paper towels
- 1/2 onion
- 3 clove garlic
- 1 handful parsley leaves
- 1 handful cilantro leaves
- 1 tsp cumin
- 1 tsp ground coriander
- 1/2 tsp paprika
- 1/2 tsp salt
- 2 tbsp chickpea flour or rice flour
- 1 tbsp olive oil
- Base: 180g freekeh or brown rice, cooked
- Toppings: mini tabbouleh (parsley, tomato, lemon, olive oil)
- Quick pickles: thinly sliced carrot and cucumber + apple cider vinegar + salt + sugar
- Sauce: Greek yogurt + garlic + lemon + salt
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👩🍳 Instructions
- 1 The chickpeas need to be really dry — pat them with paper towels and let them air-dry for 15 minutes
- 2 Roughly blend the chickpeas together with the onion, garlic, herbs, and spices
- 3 Don't over-blend — the texture should be coarse and hold together when shaped
- 4 Add the flour, mix, and chill in the fridge for 30 minutes
- 5 Form into small balls or patties, and brush with oil
- 6 Bake in the oven at 200°C (400°F) for 25-30 minutes, flipping once — until browned and crispy on the outside
- 7 Cook the grain base
- 8 Make the mini tabbouleh and quick pickles
- 9 Make the garlic yogurt sauce
- 10 Assemble the bowl: grain as the base, falafel on one side, tabbouleh, and pickles
- 11 Drizzle with the yogurt sauce and sprinkle with black sesame seeds
💡 Tips
• Really dry chickpeas are the key to falafel that won't fall apart while baking
• Don't over-blend — a coarse texture makes better falafel than a smooth one
• Baked falafel is healthier than fried, but it burns more quickly — keep an eye on it starting at the 20-minute mark
📊 Nutrition Facts / serving
450
Calories (kcal)
20g
Protein
12g
Fat
62g
Carbs
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