Falafel Bowl Recipe, Easy Middle Eastern Lunch, Dinner in 45 Minutes
Prep: 15 min | Cook: 30 min | Total: 45 min | Serves: 4 | Difficulty: Medium
Why you will love this: The falafel actually stays crunchy on the outside without deep frying. And the whole bowl comes together in one pan plus a food processor, so cleanup is quick.
I texted my sister a photo of this bowl last week, and she said it looked like restaurant food. That is the best compliment because this falafel bowl recipe is totally doable on a Tuesday night. I have made versions of this for years, and I finally nailed a method where the falafel holds together without eggs. If you love warm, spiced chickpea patties over a bed of grains, this one is for you. I also make a Moroccan chicken tagine when I want something slow cooked, but this bowl is faster.
Key Facts About Falafel Bowl Recipe
- Total time is 45 minutes with 15 minutes prep and 30 minutes cook time.
- Each serving has roughly 450 to 500 calories depending on toppings.
- The falafel uses dry chickpeas, not canned for the best texture.
- You can prep the falafel mixture up to 24 hours ahead and fry when ready.
- This recipe makes about 16 falafel balls total, enough for 4 generous bowls.
What You Need for Falafel Bowl Recipe
- 1 cup dry chickpeas, soaked overnight
- 1/2 cup fresh parsley, packed
- 1/4 cup fresh cilantro
- 1 small onion, roughly chopped
- 3 cloves garlic
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon baking powder
- 2 tablespoons chickpea flour or all purpose flour
- Oil for shallow frying, like avocado or vegetable oil
- 1 cup dry quinoa
- 2 cups water or vegetable broth
- 1 pint cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup pickled turnips or radishes
- 1/2 cup tahini
- 3 tablespoons lemon juice
- 1/4 cup cold water
- Salt for the tahini sauce
I recommend a good quality tahini for this recipe. Cheap tahini can be bitter and grainy, and it makes the sauce taste off.
How to Make Falafel Bowl Recipe
First, drain and rinse the soaked chickpeas. Do not cook them. Pat them dry with a clean towel. Add the chickpeas, parsley, cilantro, onion, and garlic to a food processor. Pulse until the mixture looks like coarse sand. Do not let it turn into a paste.
Transfer the mixture to a bowl. Stir in the cumin, coriander, salt, pepper, baking powder, and flour. Cover and refrigerate for 20 minutes. This helps the falafel hold together when you shape them.
Step 1: Cook the Quinoa
Rinse the quinoa under cold water. Add it to a small pot with 2 cups water. Bring to a boil, then reduce heat to low. Cover and cook for 15 minutes. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
Step 2: Fry the Falafel
Shape the chilled falafel mixture into 16 small balls, about the size of a walnut. Pour oil into a skillet until it is about 1/2 inch deep. Heat over medium heat. Fry the falafel in batches for 3 to 4 minutes per side until deep golden brown. Transfer to a paper towel lined plate. Do not crowd the pan or they will steam.
Step 3: Make the Tahini Sauce
Whisk together the tahini, lemon juice, and cold water in a small bowl. Add a pinch of salt. The sauce will thicken at first, then loosen as you whisk. Add a little more water if needed. It should be thick enough to drizzle but not runny.
Step 4: Assemble the Bowls
Divide the quinoa among 4 bowls. Top with cherry tomatoes, cucumber, pickled turnips, and 4 falafel balls per bowl. Drizzle generously with tahini sauce. Serve immediately while the falafel are still crisp. I like this bowl even more when I add a scoop of fluffy Japanese souffle pancakes for dessert, but that is optional.
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Tips for Perfect Falafel Bowl Recipe
Use Dry Chickpeas, Not Canned
Canned chickpeas are too wet. They will make your falafel fall apart in the oil. Dry chickpeas soaked overnight give you that fluffy interior and crispy crust. This one swap makes the difference between a good easy Falafel Bowl and a great one.
Chill the Mixture Before Frying
Do not skip the 20 minute chill. It firms up the mixture so the balls hold their shape. If you are short on time, pop it in the freezer for 10 minutes instead. I once skipped this step and ended up with falafel that looked more like hash browns. Still tasty, but not pretty.
Keep the Oil at a Steady Medium Heat
If the oil is too hot, the falafel burns on the outside and stays raw inside. Too cool and they soak up oil and get greasy. Test with a tiny piece of mixture first. It should sizzle gently and turn golden in about 3 minutes. I love serving this bowl with some blueberry lemon ricotta pancakes on the side for a fun brunch dinner situation.
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Frequently Asked Questions
Can I bake the falafel instead of frying?
Yes. Bake at 375F on a parchment lined sheet for 20 minutes, flipping halfway. They will be less crispy but still good. Brush them with a little oil first.
How do I store leftover falafel bowls?
Store the falafel, quinoa, and veggies separately in airtight containers in the fridge. They last up to 4 days. Reheat falafel in a dry skillet or air fryer to bring back the crunch.
Can I freeze the falafel?
Yes. Freeze the uncooked falafel balls on a tray, then transfer to a freezer bag. Fry them directly from frozen, adding an extra minute per side. This is my go to for a quick lunch.
I hope this falafel bowl recipe becomes a regular in your kitchen. It is fresh, filling, and the whole family loves it. Drop a comment and let me know how yours turned out.
Falafel Bowl
Ingredients
Method
- In a small saucepan, combine rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
- In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, and pepper. Pulse until well combined but not pureed—mixture should be slightly chunky. Transfer to a bowl, stir in flour and baking powder until a dough forms. Cover and refrigerate for 15 minutes.
- Heat 1 inch of vegetable oil in a large skillet over medium-high heat (350°F/175°C). Shape the falafel mixture into 16 small balls or patties (about 1.5 tablespoons each). Carefully place in hot oil and fry in batches, turning occasionally, until golden brown and crispy, about 4-5 minutes total. Drain on paper towels.
- While falafel cooks, dice the cucumber and shred or ribbon the carrots. If using store-bought pickled onions, drain them. If making quick pickled onions, slice 1 small red onion thinly, toss with 1/4 cup apple cider vinegar, 1/2 cup warm water, 1 tsp sugar, and 1/2 tsp salt; let sit 10 minutes.
- Divide the cooked quinoa among 4 bowls. Arrange falafel, diced cucumber, shredded carrots, a generous dollop of hummus, a drizzle of tahini sauce, and a pile of pickled onions in neat sections. Garnish with fresh parsley. Serve immediately.
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If you made this Falafel Bowl, please leave a comment below and let me know how it turned out.
