Save to Pinterest My friend Layla taught me that the best bowls don't follow rules, they follow cravings. One afternoon, she dumped roasted chickpeas onto quinoa, added whatever vegetables were in her fridge, and drizzled tahini like it was liquid gold. That meal changed how I think about lunch. What started as her casual Thursday cooking became my go-to whenever I need something that feels both nourishing and indulgent, without fuss.
I made this for my roommate when she came home exhausted from a double shift, and watching her eat in silence for a minute before saying 'wow' made the whole prep worth it. Sometimes the smallest gesture, a bowl that tastes like care, is exactly what someone needs.
Ingredients
- Cooked chickpeas (1 1/2 cups): The foundation of tender, earthy falafel; canned works perfectly if you rinse them well to remove excess sodium.
- Fresh parsley and cilantro (1/2 cup each): These herbs are what make falafel taste alive, not just filling; don't skip them or substitute dried.
- Green onions (2, plus 2 more for salad): They add a sharp freshness that cuts through the richness of tahini.
- Garlic (3 cloves total): Use fresh minced garlic, not powder, so the sauce tastes bright and punchy.
- Ground cumin and coriander (1/2 tsp each): Toast these spices in a dry pan first if you have time; it deepens their warmth.
- Chickpea flour (3 tbsp): This binds everything without heaviness; all-purpose works but won't give you that light crumb.
- Quinoa (1 cup): Rinse it under cold water to remove the bitter coating, then it becomes fluffy and nutty.
- Tahini (1/3 cup): Store it in the fridge; room temperature tahini can separate, making the sauce harder to blend smoothly.
- Lemon juice (4 tbsp total): Acid is your friend here, balancing richness and bringing everything into focus.
- Cucumber and cherry tomatoes: Choose tomatoes that are actually ripe; pale ones won't add brightness to your bowl.
- Olive oil (2 tbsp for brushing): This is what makes the falafel golden and crisp in the oven.
Instructions
- Preheat and prepare:
- Set your oven to 400°F and line a baking sheet with parchment paper. This keeps your falafel from sticking and makes cleanup almost painless.
- Build the falafel base:
- In a food processor, combine drained chickpeas, herbs, green onions, garlic, spices, salt, pepper, lemon juice, and chickpea flour. Pulse until the mixture looks like coarse breadcrumbs with some texture still visible, not a smooth paste. You want falafel that holds together but stays tender inside.
- Shape with damp hands:
- Wet your hands slightly to prevent sticking, then form 12 balls or slightly flattened patties. The moisture helps them bind without needing an egg, keeping this vegan if you want it.
- Brush and bake:
- Place shaped falafel on the prepared sheet, brush each piece with a light coat of olive oil, then bake for 22 to 25 minutes. Flip them halfway through so they brown evenly and develop that crispy exterior.
- Cook the quinoa quietly:
- In a saucepan, combine rinsed quinoa, water, and salt. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. After you turn off the heat, let it sit covered for 5 minutes, then fluff it gently with a fork.
- Whisk the tahini sauce:
- In a bowl, whisk tahini with minced garlic, lemon juice, salt, and 2 tablespoons of water until creamy. Add more water a splash at a time if it feels too thick; you want it pourable but not runny.
- Assemble with intention:
- Divide fluffy quinoa among four bowls, then top each with fresh cucumber, halved tomatoes, sliced green onion, and three falafel pieces. Drizzle tahini sauce generously over everything, letting it pool slightly at the bottom.
Save to Pinterest This bowl has become my Sunday ritual, the meal I make when I want to feel like I'm taking care of myself. There's something about stacking vegetables and grains and sauce in a bowl that makes ordinary ingredients feel like a small celebration.
How to Make This Bowl Your Own
The beauty of this bowl is that it bends to what you have and what you're craving. Swap cucumber for shredded carrots, add roasted red peppers, throw in some pomegranate seeds for a tart pop, or pile on a handful of arugula for peppery green. The falafel and tahini hold everything together, so the rest is your canvas.
Storage and Reheating
Baked falafel keeps in an airtight container in the fridge for up to three days and reheats in a 350°F oven for about five minutes until warm and slightly crispy again. I usually keep the tahini sauce separate and assemble the bowl fresh so the vegetables stay crisp and the quinoa doesn't get soggy. If you're meal prepping, store components in separate containers and combine them when you're ready to eat.
Flavor Additions Worth Trying
A squeeze of fresh lemon over the whole bowl brightens everything at the last moment. A sprinkle of sumac adds a lemony tartness if you have it. Even a drizzle of hot sauce or a shake of smoked paprika transforms the entire mood of the bowl depending on your appetite.
- Toast pumpkin seeds or sliced almonds in a dry pan and scatter them over the top for unexpected crunch.
- Stir a dollop of Greek yogurt or coconut yogurt into the tahini sauce if you want it richer and thicker.
- Serve with warm pita bread on the side to scoop up every bit of sauce that pools at the bottom of your bowl.
Save to Pinterest Make this bowl whenever you need something wholesome that doesn't taste like deprivation. It's proof that eating well doesn't require sacrifice.
Questions & Answers About This Recipe
- → Can I make the falafel ahead of time?
Yes, shape the falafel mixture into patties and refrigerate for up to 24 hours before baking. You can also bake them completely and store in the refrigerator for 3 days, then reheat in the oven to restore crispiness.
- → What can I substitute for chickpea flour?
All-purpose flour works as a 1:1 substitute, though chickpea flour provides better binding and a nutty flavor. For gluten-free options, try almond flour or additional oat flour.
- → How do I prevent the falafel from falling apart?
Ensure the mixture isn't too wet by draining chickpeas thoroughly. Use damp hands when forming patties to prevent sticking, and let them rest 10 minutes before baking to help them hold their shape.
- → Can I pan-fry instead of bake?
Absolutely. Heat 1/2 inch oil in a skillet over medium-high heat and fry for 2-3 minutes per side until golden. Drain on paper towels to remove excess oil.
- → Is this suitable for meal prep?
Perfect for meal prep! Store components separately in airtight containers—quinoa, vegetables, sauce, and falafel keep for 4-5 days. Reheat falafel in the oven and assemble bowls fresh when ready to eat.
- → How can I add more protein?
Add diced avocado, roasted chickpeas, or crumbled feta cheese. For vegan options, sprinkle hemp seeds or nutritional yeast over the top before serving.