Description
A healthy, vibrant weeknight dinner featuring crispy baked falafel made with chickpeas and fresh herbs, served over quinoa with a creamy tahini sauce and fresh Mediterranean vegetables.
Ingredients
Scale
- 2 cans (15oz each) canned chickpeas, drained and patted dry
- 1 cup packed fresh flat-leaf parsley
- 1/2 cup packed fresh cilantro
- 4 cloves garlic, minced
- 2 tablespoons tahini
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup tahini (for sauce)
- 3 tablespoons fresh lemon juice
- 1 clove garlic, minced (for sauce)
- 2–4 tablespoons warm water (for sauce)
- 1/2 teaspoon salt (for sauce)
- 1 cup cooked quinoa or couscous
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- 2 cups mixed greens (arugula and spinach)
- 1/4 cup Kalamata or black olives
- Olive oil spray
- 1/4 cup pomegranate seeds (optional)
Instructions
- Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
- Drain and rinse chickpeas, then pat them completely dry with paper towels to remove excess moisture.
- In a food processor, combine dried chickpeas, parsley, cilantro, garlic, tahini, cumin, smoked paprika, baking powder, salt, and pepper. Pulse until finely chopped, then process until a thick, sticky paste forms.
- Scoop tablespoon-sized portions of the mixture and roll into balls, then gently flatten into patties about 1/2 inch thick. Place on baking sheets, leaving space between them.
- Lightly spray the tops of the falafel with olive oil.
- Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy. Let cool for 5 minutes to firm up.
- While falafel bakes, whisk tahini and lemon juice in a small bowl until thick. Gradually whisk in warm water until pourable. Stir in minced garlic and salt.
- Assemble bowls by dividing cooked quinoa among four bowls. Top with mixed greens, tomatoes, cucumber, red onion, and olives.
- Place baked falafel on top of the bowls. Drizzle generously with tahini sauce and sprinkle with feta cheese and pomegranate seeds if using.
Notes
Ensure chickpeas are thoroughly dried before processing to achieve crispy falafel. The mixture can be chilled for 15-20 minutes if it is too sticky to handle. Falafel can be frozen before baking or after baking for up to 3 months. Reheat in an air fryer or oven to restore crispiness.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl per serving
- Calories: 450
- Sugar: 8
- Sodium: 650
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 55
- Fiber: 12
- Protein: 18
Keywords: falafel, baked falafel, healthy dinner, Mediterranean bowl, tahini sauce, chickpea recipe, vegetarian dinner, meal prep, gluten-free option