Falafel Bowl with Tabbouleh

Creating a Mediterranean-inspired dish at home can be a delicious and rewarding experience. A Falafel Bowl with Tabbouleh is a flavorful and nutritious option that brings together crispy chickpea patties, fresh herbs, vegetables, and a creamy tahini dressing. This guide offers a detailed step-by-step recipe that’s easy to follow and full of vibrant flavor. Whether you’re preparing a wholesome dinner or a satisfying lunch, this dish is sure to impress both in taste and presentation.

Ingredients

Before starting, gather all your ingredients. Having everything ready will streamline the cooking process and ensure a smoother experience in the kitchen.

For the Falafel

1 ½ cups dried chickpeas (do not use canned or cooked chickpeas)
½ large onion, roughly chopped (about 1 cup)
2 cloves garlic
1 cup fresh parsley leaves
1 cup fresh cilantro leaves
1 tsp ground cumin
½ tsp ground coriander
¼ tsp cayenne pepper (optional)
1 tsp salt
½ tsp black pepper
½ tsp baking powder
4–6 tbsp all-purpose flour
Vegetable oil for frying

For the Tabbouleh

½ cup fine bulgur wheat
1 cup boiling water
1 ½ cups finely chopped fresh parsley
½ cup finely chopped fresh mint leaves
2 medium tomatoes, finely diced
½ small red onion or 2 scallions, finely chopped
¼ cup extra virgin olive oil
3 tbsp freshly squeezed lemon juice
Salt and pepper to taste

For the Tahini Dressing

½ cup tahini
¼ cup cold water (add more if needed)
2 tbsp lemon juice
1 garlic clove, minced
Salt to taste

Additional Bowl Components

1 cup cooked quinoa or brown rice (optional)
1 cup chopped cucumber
1 cup shredded carrots
1 cup mixed greens (such as arugula, spinach, or romaine)
Pickled red onions or olives (optional)

Preparing the Falafel

The falafel mixture requires some preparation in advance. Begin by soaking the dried chickpeas. Place them in a large bowl and cover with plenty of cold water. Let them soak overnight or for at least 12 hours. The chickpeas should double in size after soaking.

Once soaked, drain the chickpeas and pat them dry with a clean towel. Transfer them to a food processor along with the onion, garlic, parsley, cilantro, cumin, coriander, cayenne, salt, and pepper. Pulse the mixture until it forms a coarse paste. The texture should be grainy but hold together when pressed. Avoid over-processing, as the mixture should not turn into a smooth puree.

Sprinkle in the baking powder and 4 tablespoons of flour, then pulse a few more times to combine. If the mixture feels too wet, add a bit more flour, one tablespoon at a time, until it holds its shape without sticking too much to your hands. Transfer the mixture to a bowl, cover, and refrigerate for at least 30 minutes. This helps the flavors meld and makes the falafel easier to shape.

When ready to cook, heat oil in a deep skillet to about 350°F (175°C). Scoop tablespoons of the mixture and shape into small balls or patties. Fry in batches, being careful not to overcrowd the pan. Cook each piece until deeply golden and crispy, about 3–4 minutes per side. Transfer to a paper towel-lined plate to drain excess oil. Keep warm while preparing the rest of the bowl components.

Making the Tabbouleh

Begin by placing the bulgur in a heatproof bowl. Pour the boiling water over it and cover tightly. Let it sit for 15–20 minutes until the bulgur has absorbed the water and become tender. Fluff it with a fork to separate the grains.

While the bulgur soaks, finely chop the parsley, mint, tomatoes, and red onion or scallions. Add all the chopped ingredients to a large mixing bowl. Once the bulgur is ready and cooled slightly, add it to the bowl with the herbs and vegetables.

Drizzle the olive oil and lemon juice over the mixture, then season with salt and pepper to taste. Mix well to combine. Tabbouleh is best when made fresh, but it can also be stored in the refrigerator for a day or two, allowing the flavors to develop further.

Preparing the Tahini Dressing

This creamy dressing adds a nutty, tangy element that complements both the falafel and the fresh vegetables. In a small bowl, whisk together the tahini, lemon juice, minced garlic, and a pinch of salt. Slowly add cold water, a tablespoon at a time, whisking continuously until the dressing becomes smooth and pourable. The consistency should be similar to a thick salad dressing. Adjust the seasoning as needed, adding more lemon juice or salt to taste.

Assembling the Falafel Bowl

Now that all components are ready, it’s time to assemble the bowl. Start with a base layer of mixed greens and cooked quinoa or brown rice if using. Add a generous scoop of tabbouleh to one side. Arrange the cucumber, shredded carrots, and any additional toppings like pickled onions or olives around the bowl.

Place 3–4 falafel pieces in the center or along one side of the bowl. Drizzle with the tahini dressing, and if desired, top with a sprinkle of sesame seeds or fresh herbs for added texture and visual appeal. Serve immediately while the falafel is still warm.

Tips for Best Results

Using dried chickpeas is essential for falafel. Canned chickpeas are already cooked and too soft, which results in a mushy texture. Soaking dried chickpeas overnight ensures they are soft enough to blend but still firm enough to hold their shape during frying.

To avoid falafel falling apart in the oil, ensure the mixture is not too wet. The addition of flour and chilling the mixture are crucial steps for binding. Also, maintaining the right oil temperature helps achieve crispiness without absorbing too much oil.

For a healthier version, falafel can be baked or air-fried. To bake, preheat the oven to 375°F (190°C), brush the falafel with a little oil, and bake for 25–30 minutes, flipping halfway through. For air frying, cook at 375°F for about 15 minutes, shaking the basket halfway for even cooking.

Flavor Variations

This recipe can be adapted to suit different tastes. To add more spice, increase the amount of cayenne or add a pinch of chili flakes. For a citrusy twist, add lemon zest to the tabbouleh or the falafel mixture. You can also experiment with different herbs, such as dill or basil, to give the dish a unique flavor profile.

In terms of bowl components, feel free to swap out vegetables based on what’s in season or what you have on hand. Roasted sweet potatoes, grilled zucchini, or cherry tomatoes would all be excellent additions. For extra protein, consider adding a dollop of hummus or a few slices of avocado.

Storing and Reheating

Falafel can be made ahead and stored in the refrigerator for up to 5 days. Reheat them in the oven or toaster oven at 350°F (175°C) for 10–12 minutes, or until warmed through and crispy. Tabbouleh can also be stored in the fridge for a couple of days, although it is best enjoyed fresh due to the delicate herbs. The tahini dressing will keep for up to a week in an airtight container in the refrigerator; just give it a stir before using.

If you plan to make this dish for meal prep, store each component separately and assemble just before serving. This keeps the greens fresh and prevents the falafel from becoming soggy.

Nutritional Benefits

This Falafel Bowl with Tabbouleh is a well-rounded meal that provides a variety of nutrients. Chickpeas are a great source of plant-based protein and fiber, which help keep you full and support digestive health. The herbs and vegetables in the tabbouleh contribute vitamins A and C, as well as antioxidants that promote overall wellness.

Olive oil and tahini add healthy fats that support heart health and provide lasting energy. Using quinoa or brown rice as a base offers complex carbohydrates and additional fiber. Altogether, this dish is a balanced, nutrient-dense option that fits well into a Mediterranean-style eating pattern.

Serving Suggestions

This dish can be served on its own or paired with other Mediterranean favorites. Consider offering warm pita bread on the side or serving with a cup of lentil soup for a heartier meal. A glass of chilled mint tea or a light white wine can also complement the flavors beautifully.

For entertaining, offer the ingredients buffet-style so guests can customize their own bowls. This interactive setup allows for flexibility and ensures everyone gets exactly what they like.

Final Thoughts

Preparing a Falafel Bowl with Tabbouleh at home is both satisfying and straightforward with the right steps and ingredients. The combination of crispy falafel, fresh herbs, and creamy tahini dressing creates a harmonious blend of textures and flavors. Whether you’re cooking for yourself or sharing with others, this dish offers a delicious way to enjoy the vibrant cuisine of the Mediterranean.

Falafel Bowl with Tabbouleh