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Mediterranean Falafel Bowls

Mediterranean Falafel Bowls

Herby, crispy falafel tucked over warm brown rice with fresh veggies and a silky lemon-tahini drizzle. A vibrant, satisfying weeknight bowl.
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Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 4

Ingredients
 

Main Ingredients

  • 30 oz chickpeas, drained patted dry
  • 0.75 cup fresh parsley roughly chopped
  • 0.5 cup fresh cilantro chopped
  • 0.5 cup red onion chopped, for falafel
  • 1 tbsp garlic, minced for falafel mix
  • 1.5 tsp ground cumin for falafel
  • 1 tsp ground coriander
  • 0.75 tsp baking powder
  • 1 tsp kosher salt for falafel
  • 0.5 tsp black pepper
  • 0.25 cup all-purpose flour or chickpea flour
  • 3 tbsp olive oil for frying falafel
  • 3 cup cooked brown rice warm
  • 4 cup mixed greens
  • 1.5 cup cherry tomatoes halved
  • 1.5 cup cucumber diced
  • 0.5 cup red onion thinly sliced, for topping
  • 0.5 cup kalamata olives pitted and sliced
  • 0.75 cup feta cheese crumbled
  • 0.5 cup tahini
  • 0.25 cup fresh lemon juice
  • 0.33 cup warm water adjust for sauce consistency
  • 1 tbsp olive oil for tahini sauce
  • 0.25 tsp kosher salt for sauce
  • 1 tsp garlic, minced for sauce
  • 0.25 tsp ground cumin for sauce, optional

Instructions

Preparation Steps

  • Prep the produce. Chop parsley, cilantro, and half the red onion. Slice remaining onion. Halve tomatoes and dice cucumber.
  • Make the falafel mix. Pulse chickpeas, chopped onion, garlic, herbs, spices, baking powder, salt, pepper, and flour until coarse.
  • Rest the mixture 10 minutes to hydrate and firm up.
  • Shape 16 small patties with damp hands, pressing to compact.
  • Pan-fry the falafel. Heat olive oil in a skillet over medium. Cook patties 3–4 minutes per side until deeply golden.
  • Whisk the tahini sauce. Combine tahini, lemon juice, warm water, olive oil, minced garlic, salt, and cumin until smooth.
  • Warm the rice. Fluff with a fork.
  • Assemble bowls. Layer greens and rice. Add tomatoes, cucumber, sliced onion, olives, feta, and falafel. Drizzle with tahini sauce.

Notes

Variation: Bake the falafel at 425°F on a greased sheet for 14–16 minutes, flipping once, for a lighter take. Meal prep tip: Store components separately up to 3 days; sauce may thicken—loosen with a splash of water before serving.
This recipe is an original creation inspired by classic Mediterranean Falafel Bowls flavors. All ingredient ratios and instructions are independently developed.