Falafel Quinoa Salad Bowl

Treat yourself to a bowl that is as colorful as it is nutritious. This Falafel Quinoa Salad Bowl brings together the satisfying crunch of oven-baked chickpea patties with the light, nutty texture of quinoa. Complemented by a medley of fresh vegetables and a velvety garlic tahini sauce, this Middle Eastern-inspired dish is a wholesome choice for anyone seeking a vibrant and flavorful meal.

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The secret to this bowl's success is the harmony of temperatures and textures. The warm, herb-infused falafel contrasts perfectly with the cool, crisp salad ingredients. It is a dish that feels indulgent yet light, making it ideal for both a powering lunch or a relaxed dinner.

Ingredients

For the Baked Falafel

• 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)

For the Quinoa

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

For the Salad

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

For the Garlic Tahini Sauce

• 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: Prep

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2: Pulse 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: Shape and Bake

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. Bake for 22–25 minutes, flipping halfway, until golden and crisp.

Step 4: Cook Quinoa

While falafel bakes, combine quinoa, water, and salt in a medium saucepan. 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 5: Make Sauce

Whisk together tahini, garlic, lemon juice, salt, and 2 tbsp water until smooth. Add more water for a thinner consistency if desired.

Step 6: Assemble

Divide quinoa among 4 bowls. Top each with cucumber, cherry tomatoes, green onion, and 3 falafel. Drizzle with garlic tahini sauce and serve immediately.

Zusatztipps für die Zubereitung

To ensure your falafel doesn't fall apart, use a food processor to pulse the ingredients rather than blending them into a smooth paste; keeping some texture helps the patties hold their shape. If the mixture feels too wet, you can add an extra tablespoon of chickpea flour. Remember that using damp hands makes shaping the balls much easier and less messy.

Varianten und Anpassungen

This recipe is highly adaptable to your dietary preferences. For a strictly gluten-free version, ensure you use chickpea flour as specified. To make it vegan, verify that your tahini and all ingredients are plant-based. You can also add a spicy kick by increasing the cayenne pepper or adding a dollop of harissa to the bowl.

Serviervorschläge

Serve these bowls immediately for the best texture, perhaps garnished with extra fresh parsley or a few lemon wedges for a bright finish. For a heartier meal, serve with a side of warm pita bread. If you have leftovers, store the falafel separately in the fridge for up to 3 days and reheat them in the oven to restore their crispiness before serving.

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Whether you're looking for a healthy weeknight dinner or a beautiful dish to serve guests, this Falafel Quinoa Salad Bowl is a guaranteed winner. It’s a celebration of fresh ingredients and bold flavors that will leave you feeling energized and satisfied.

Recipe FAQs

→ Can I fry the falafel instead of baking?

Yes, you can pan-fry or deep-fry the falafel patties in oil at 350°F (175°C) for 3-4 minutes until golden brown. Frying yields a crunchier exterior, though baking creates a lighter version with less oil.

→ How do I store leftovers?

Keep components separate in airtight containers: falafel stays fresh for 3 days, quinoa for 5 days refrigerated. Reheat falafel at 375°F (190°C) for 5-8 minutes to restore crispness. The tahini sauce thickens when chilled—thin with water before serving.

→ What can I substitute for chickpea flour?

All-purpose flour works as a 1:1 substitute, though chickpea flour enhances the authentic flavor profile. For gluten-free options, try oat flour or ground almonds. Both bind the mixture effectively while maintaining structure.

→ Is this bowl protein-rich enough for a main dish?

Absolutely—each serving provides 14 grams of protein from chickpeas, quinoa, and tahini. The combination offers complete plant-based protein with all essential amino acids, making it satisfying as a standalone meal.

→ Can I make the falafel mixture ahead?

The uncooked falafel mixture refrigerates well for up to 24 hours. Shape and bake fresh when ready to serve, or freeze formed patties on a baking sheet before transferring to a freezer bag for up to 3 months.

→ How do I prevent the tahini sauce from separating?

Whisk continuously while adding water gradually—the sauce will seize and thicken before loosening into a creamy consistency. Room-temperature ingredients blend more smoothly. If separation occurs, add another teaspoon of lemon juice while whisking vigorously.