There’s something truly magical about a meal that can bring the whole family together, and in our household, this Baked Falafel Bowl with Tahini recipe does just that. When I first served it to my family, I wasn’t sure how it would be received. After all, falafel can be a hit or miss, especially when baked instead of fried. However, the moment everyone took their first bite, I knew I had stumbled upon a winner. The falafel was perfectly crispy on the outside and tender on the inside, with a flavor profile that was nothing short of delightful. The accompanying tahini sauce added a creamy, nutty richness that complemented the falafel beautifully. It quickly became a family favorite, and it’s now a staple in our weekly meal rotation.

Ingredients

Here’s a list of everything you’ll need to create these delicious Baked Falafel Bowls:

• 2 cups dried chickpeas, soaked overnight
• 1 small onion, roughly chopped
• 4 cloves garlic
• 1 cup fresh parsley
• 1 cup fresh cilantro
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper
• 2 teaspoons salt
• 1 teaspoon baking powder
• 2 tablespoons flour or chickpea flour
• Olive oil spray
• For the Tahini Sauce:
  • 1/2 cup tahini
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 cup water (or more, to desired consistency)
• Optional toppings: diced tomatoes, cucumbers, red onion, and lettuce
• Cooked quinoa or rice, for serving

Instructions

Follow these steps to craft the perfect falafel bowls:

1. Preheat your oven: Start by preheating your oven to 375°F (190°C) to ensure it’s hot enough to crisp up the falafel.
2. Prepare the falafel mixture: In a food processor, combine the soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne, and salt. Pulse until the mixture is finely chopped but not pureed. Add the baking powder and flour, then pulse a few more times to combine.
3. Shape the falafel: Using your hands, form the mixture into small patties or balls, about the size of a walnut. Place them on a baking sheet lined with parchment paper. Spray them lightly with olive oil spray to encourage browning.
4. Bake the falafel: Bake in the preheated oven for 25-30 minutes, flipping halfway through, until the falafel are golden brown and crisp.
5. Make the tahini sauce: While the falafel are baking, prepare the tahini sauce. In a bowl, whisk together the tahini, lemon juice, garlic, and salt. Gradually add water until you reach your desired consistency.
6. Assemble the bowls: In serving bowls, layer a base of cooked quinoa or rice. Top with baked falafel, a generous drizzle of tahini sauce, and your choice of toppings like diced tomatoes, cucumbers, red onion, and lettuce.

Nutrition Facts

This recipe serves 4 people, with each serving containing approximately 450 calories. The dish is not only nutritious but also filling, making it perfect for lunch or dinner.

Preparation Time

The preparation time for this recipe is around 20 minutes, with an additional 30 minutes of cooking time, totaling approximately 50 minutes from start to finish.

How to Serve

Here are some serving suggestions to elevate your dining experience:

• Serve with a side of warm pita bread for scooping up the falafel and toppings.
• Add a dollop of hummus on the side for extra creaminess.
• Garnish with fresh herbs like dill or mint for a burst of freshness.
• Include a side salad for a well-rounded meal.
• Pair with a chilled glass of white wine or a refreshing lemonade.

Additional Tips

To ensure the best results, consider these tips:

1. Use dried chickpeas: Canned chickpeas will not yield the same texture. Soak dried chickpeas overnight for the best results.
2. Chill the mixture: For easier handling, refrigerate the falafel mixture for about 30 minutes before forming into balls or patties.
3. Don’t over-process: Make sure not to puree the mixture; it should have a coarse texture.
4. Adjust seasoning: Feel free to adjust the spices to your taste. More cumin or coriander can add depth, while extra cayenne can increase the heat.
5. Leftovers: Store any leftover falafel in an airtight container in the fridge for up to 3 days. Reheat in the oven for a few minutes to regain crispiness.

FAQ Section

Here are some commonly asked questions about this recipe:

1. Can I freeze the falafel?

   Yes, you can freeze the shaped, uncooked falafel. Arrange them on a baking sheet and freeze until solid. Then, transfer to a resealable bag and store in the freezer for up to 3 months. Bake from frozen, adding a few extra minutes to the cooking time.

2. What can I use instead of chickpeas?

   Lentils or black beans can be used as alternatives, though the flavor and texture will differ slightly. Make sure to adjust the seasoning accordingly.

3. Is there a gluten-free option?

   Yes, you can use chickpea flour or a gluten-free flour blend instead of regular flour to make the recipe gluten-free.

4. How can I make the falafel spicier?

   To add more heat, increase the amount of cayenne pepper or add a pinch of red pepper flakes to the mixture.

5. What if I don’t have a food processor?

   If you don’t have a food processor, you can use a high-powered blender or chop the ingredients finely by hand, though this will require more effort.