Mediterranean Falafel & Quinoa Bowl
Dive into a vibrant Mediterranean Falafel & Quinoa Bowl, where crispy falafel meets fluffy quinoa, drizzled with zesty tahini and topped with fresh veggies. This dish is a flavor-packed celebration that’s not only satisfying but also healthy. Perfect for meal prep, entertaining, or simply enjoying at home, it’s guaranteed to impress everyone at your table.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: Serves 4
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup dried chickpeas (soaked overnight)
- 1 cup cooked quinoa
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp coriander
- 1 tbsp lemon juice
- Salt, to taste
- 2 tbsp tahini
- 2 cups cherry tomatoes, halved
- 1 cucumber, diced (preferably English)
- 1/2 red onion, thinly sliced
Instructions
- Prep the ingredients: Rinse soaked chickpeas and quinoa. Chop veggies.
- Make falafel: Blend chickpeas, garlic, herbs, spices, lemon juice, and salt in a food processor until chunky.
- Shape and cook falafel: Form small patties and fry in hot oil for about 3-4 minutes per side until golden brown.
- Cook quinoa: Boil water or broth in a saucepan; add rinsed quinoa and simmer for about 15 minutes until fluffy.
- Toss veggies: Mix cherry tomatoes, cucumber, and red onion with olive oil and lemon juice in a bowl.
- Assemble: Layer quinoa in bowls; top with falafel and veggie mixture. Drizzle tahini sauce on top before serving.
Nutrition
- Serving Size: 1 bowl (approximately 400g)
- Calories: 550
- Sugar: 5g
- Sodium: 450mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 72g
- Fiber: 12g
- Protein: 20g
- Cholesterol: 0mg
Keywords: For added protein, consider adding grilled chicken or tofu. Customize with seasonal vegetables or swap quinoa for couscous.