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Crispy Baked Falafel Bowls with Garlic Tahini Sauce

Print Recipe
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 Mediterranean bowls (16-18 falafels)
Calories: 460
Ingredients Method Nutrition

Ingredients
  

Herb-Packed Crispy Baked Falafel
  • 1 cup dried chickpeas (garbanzo beans) soaked in cold water for 18-24 hours; do NOT use canned!
  • 1 cup fresh Italian flat-leaf parsley leaves and tender stems, packed
  • 1 cup fresh cilantro leaves and tender stems, packed
  • 1/2 medium red or yellow onion roughly chopped
  • 5 cloves fresh garlic peeled
  • 1 1/2 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp ground cardamom
  • 1/4 tsp cayenne pepper or red pepper flakes
  • 1 1/4 tsp fine sea salt
  • 1/2 tsp black pepper freshly cracked
  • 1/2 tsp baking powder for fluffy interior lift
  • 2 tbsp chickpea flour or all-purpose flour optional binder if mixture is wet
  • 2 tbsp toasted sesame seeds for pressing on exterior
  • 3 tbsp extra virgin olive oil for brushing generously before baking
Creamy Lemon Garlic Tahini Sauce
  • 1/2 cup pure sesame tahini paste well stirred
  • 1/3 cup ice-cold water added gradually to emulsify
  • 3 tbsp fresh lemon juice
  • 2 cloves garlic finely minced or grated on microplane
  • 1/2 tsp fine sea salt
Mediterranean Grain Bowls & Toppings
  • 3 cups cooked quinoa or brown rice tossed with lemon juice, parsley, and olive oil
  • 2 cups Persian cucumbers diced
  • 1 1/2 cups sweet cherry tomatoes halved
  • 1/2 cup quick-pickled red onions
  • 1/2 cup kalamata olives pitted and halved
  • 1/2 cup authentic Greek feta cheese crumbled (omit for vegan)
  • 1 tsp ground sumac for dusting
  • 4 wedges warm pita bread or pita pockets for serving

Method
 

Soak & Pulse the Chickpea Base
  1. Drain the soaked dried chickpeas thoroughly and pat dry with clean kitchen towels (removing surface moisture is crucial for crispy exterior texture).
  2. In a large food processor bowl, combine the soaked chickpeas, fresh parsley, cilantro, chopped onion, garlic cloves, cumin, coriander, cardamom, cayenne, salt, and black pepper. Pulse in 1-second bursts for about 30 to 45 seconds until finely ground into a coarse, pebbly meal resembling coarse sand (do NOT puree into hummus!).
  3. Sprinkle the baking powder and chickpea flour over the mixture. Pulse 5 more times to incorporate. Transfer the mixture to a bowl, cover, and chill in the refrigerator for at least 30 minutes to firm up.
Shape & Bake to Golden Crunch
  1. Preheat your oven to 400°F (205°C). Line a large heavy rimmed baking sheet with parchment paper and brush the parchment with 1 tablespoon of olive oil.
  2. Scoop 2-tablespoon portions of chilled falafel mixture using a spring-loaded cookie scoop. Gently press and flatten into compact round patties with your palms. Arrange on the baking sheet.
  3. Brush the tops and sides of the patties generously with the remaining extra virgin olive oil and sprinkle with toasted sesame seeds.
  4. Bake at 400°F (205°C) for 15 minutes. Carefully flip patties using a thin spatula and bake for another 10 to 12 minutes until deeply golden-brown and crackly crisp on both sides.
Whisk the Silk Garlic Tahini Sauce
  1. In a medium bowl, whisk together the sesame tahini paste, minced garlic, lemon juice, and salt. The mixture will seize up and thicken initially.
  2. Slowly drizzle in the ice-cold water 1 tablespoon at a time, whisking continuously until the sauce relaxes into a pale, velvety, pourable emulsion. Taste and adjust lemon or salt as desired.
Assemble Mediterranean Bowls & Serve
  1. Divide the warm lemon herb quinoa among four wide bowls. Arrange 4 to 5 hot crispy falafels in each bowl.
  2. Artfully nestle diced cucumbers, halved cherry tomatoes, pickled red onions, kalamata olives, and crumbled feta cheese around the falafel.
  3. Drizzle generously with the garlic tahini sauce, dust with bright red sumac and fresh mint leaves, and serve immediately with warm grilled pita bread!

Nutrition

Calories: 460kcalCarbohydrates: 58gProtein: 16gFat: 19gSaturated Fat: 3gSodium: 520mgPotassium: 680mgFiber: 12gSugar: 6gVitamin A: 1250IUVitamin C: 28mgCalcium: 180mgIron: 4.8mg

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