Falafel Quinoa Salad Bowl

This Falafel Quinoa Salad Bowl is a vibrant and wholesome dish that brings the rich flavors of Middle Eastern-inspired cuisine to your table. Crisp, golden-baked falafel balls are paired with fluffy quinoa and a medley of fresh vegetables, creating a meal that is as visually stunning as it is delicious.

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The combination of warm, spiced falafel and cool, crisp cucumber and cherry tomatoes offers a satisfying contrast in every bite. Drizzled with a zesty garlic tahini sauce, this bowl is a perfect choice for anyone seeking a healthy, flavorful vegetarian meal.

Ingredients

• 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)

• 1 cup (180 g) quinoa, rinsed
• 2 cups (480 ml) water
• 1/4 tsp salt

• 1 cup (120 g) cucumber, diced
• 1 cup (150 g) cherry tomatoes, halved
• 2 green onions, thinly sliced

• 1/3 cup (80 g) tahini
• 1 clove garlic, minced
• 2 tbsp lemon juice
• 2–3 tbsp water, as needed
• 1/4 tsp salt

Instructions

Step 1

Preheat the oven to 400°F (200°C). 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. Scrape down 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

For added crunch, toss in some toasted pumpkin seeds or slivered almonds. To ensure the dish is completely vegan, double-check that your tahini and all other condiments are plant-based.

Varianten und Anpassungen

This recipe is naturally gluten-free if you use chickpea flour, though all-purpose flour works as well. For a heartier meal, serve the bowl with a side of warm pita bread. Leftover falafel can be refrigerated for up to 3 days and is best reheated in the oven to maintain its crispiness.

Serviervorschläge

Divide the quinoa into four bowls and top with the fresh salad components and three falafel each. Garnish with a generous drizzle of the garlic tahini sauce and optionally finish with extra fresh herbs or a squeeze of lemon from fresh wedges.

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Whether enjoyed as a fresh lunch or a satisfying dinner, this Falafel Quinoa Salad Bowl offers a delightful combination of textures and Mediterranean-inspired flavors. It is a nutritious and balanced option that is sure to become a favorite in your healthy recipe rotation.

Recipe Questions & Answers

→ Can I make the falafel ahead of time?

Yes, you can prepare the falafel mixture and form the 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?

All-purpose flour works as a binder, though chickpea flour provides better flavor and keeps it gluten-free. You can also use oat flour or almond flour for different nutritional profiles and taste variations.

→ How do I store leftovers?

Store components separately in airtight containers. Falafel keeps for 3 days, quinoa for 5 days refrigerated, and chopped vegetables for 2-3 days. The tahini sauce can be stored for up to a week. Reheat falafel in the oven to maintain crispiness.

→ Can I fry the falafel instead of baking?

Absolutely. Heat 2 inches of oil to 350°F and fry the patties for 3-4 minutes until golden brown. Drain on paper towels. Frying yields a crunchier exterior but adds more oil than the baked version.

→ Is this bowl protein-rich?

Each serving provides 14 grams of protein from chickpeas, quinoa, and tahini. For additional protein, consider adding grilled chicken, roasted chickpeas, or a dollop of Greek yogurt to the bowl.

→ What other vegetables work well in this bowl?

Shredded carrots, diced bell peppers, roasted eggplant, sautéed zucchini, or fresh spinach all complement the flavors. Roasted cauliflower or sweet potato pieces add hearty substance and extra nutrients.