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Protein Packed Falafel Bowls

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Serving Protein Packed Falafel Bowls this Recipe!

This protein packed falafel bowl will break up your meal planning rut. This recipe is not a traditional falafel recipe because it includes quinoa for some added protein and sesame seeds because I like sesame seeds.

What are falafel patties made of?

Traditionally falafel is made from dried chickpeas, fresh herbs, spices like cumin and coriander, onion and sesame seeds. You soak the chickpeas for 24 hours, then blend all of the ingredients up in a food processer. Next you form around three inch patties and deep fry them. Yum!

For my recipe I cheat and use canned chickpeas and I bake make patties instead of frying them to keep them a little healthier. I also like to smash the patties in sesame seed so the outside is completely covered, but that's totally optional.

Patting out a Falafel

What do you serve with falafel?

Tzatziki sauce is a must! This sauce is made up of yogurt, cucumbers, garlic and fresh herbs. Falafel can lean on the dry side so having a sauce is key. I also love eating roasted vegetables and rice or extra quinoa alongside my falafel. You could also eat them inside a pita or on top of a salad.

Can you freeze falafel?

Sure thing! After you form the patties lay them on a baking sheet and pop them in the freezer for a flash freeze. Once they partially frozen and won't stick together, store them in a freezer friendly container for up to 3 months. When you are ready to eat them preheat your oven to 450 degrees and bake for 20-25 minutes flipping them once about halfway through the cooking time.

Protein Packed Falafel Bowls Meal Prep

How do you make Protein Packed Falafel Bowls?

To make protein packed falafel bowls start by making your quinoa, then vegetables, then falafel and finally your yogurt sauce. Of course you can always buy some Tzatziki to save you some time!

For the quinoa, bring the broth, olive oil, and salt to a boil in a small pot. Stir the quinoa into the boiling broth, cover the pot with a lid and turn the heat to low. Let it sit on low heat for 20 minutes. Turn off the heat, and set aside. (You will only use 1 cup for the falafel, but use the rest for your bowl!)

For the vegetables, toss your favorite assortment of vegetables with olive oil, salt and pepper. Bake at 400 degrees for 20-25 minutes.

For the falafel, turn up the oven to 450 degrees. Blend all of the falafel ingredients (chickpeas, parsley, garlic powder, onion powder, salt, cumin, baking powder, quinoa, and red pepper) in a food processor or blender until a dough like consistency is formed (it will be crumbly!). Using your hands squeeze together about 1/4 cup of dough into a firm patty (you'll have to really squeeze hard or they won't stay together).
Optional: press them into sesame seeds for a crunchy exterior. Place the falafels on a baking sheet and drizzle 1 Tablespoon of olive oil on top. Bake for 15 minutes, flip, and bake another 10 minutes.

For the yogurt sauce, mix together all of the ingredients for the yogurt sauce (yogurt, cucumber, garlic powder, salt, pepper, lemon, sugar, and dill). Refrigerate until serving.
Then build your bowls!

If you like this recipe you can rate it and leave a comment below. If you take a picture tag me on Instagram @hungrywaitress! Here's the recipe:

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Protein Packed Falafel Bowls


  • Author: The Hungry Waitress
  • Total Time: 1 hour 10 minutes
  • Yield: 4 1x
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Description

These Protein Packed Falafel Bowls are a great vegetarian recipe!


Ingredients

Units Scale

Quinoa

  • 2 cups broth
  • 1 teaspoon olive oil
  • 1/2 teaspoon salt
  • 1 cup quinoa

 

Vegetables
  • 3 cups assorted vegetables, chopped (we use mushrooms, zucchini, bell pepper, and brussel sprouts)
  • 2 Tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Falafel

  • 1 (12oz) can chickpeas, drained and rinsed
  • 2 Tablespoons fresh parsley, roughly chopped (sub | cilantro, 1 tablespoon dried herbs)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 3/4 teaspoon salt
  • 1 teaspoon cumin
  • 1 teaspoon baking powder
  • 1 cup cooked quinoa (recipe above)
  • Pinch of red pepper, optional
  • 1/2 cup sesame seeds, optional
  • 1 Tablespoon olive oil

Cucumber Yogurt Sauce (Tzatziki)

  • 1 cup Greek yogurt (sub | plain yogurt)
  • 1 cup cucumber, diced
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 Tablespoon lemon juice
  • 1/8 teaspoon sugar
  • 1 Tablespoon fresh dill, chopped (sub | 1 teaspoon dried dill, 1 teaspoon dried oregano)

Instructions

Preheat the oven to 400 degrees.

For the quinoa

  1. Bring the broth, olive oil, and salt to a boil in a small pot.
  2. Stir the quinoa into the boiling broth, cover the pot with a lid and turn the heat to low.
  3. Let it sit on low heat for 20 minutes.
  4. Turn off the heat, and set aside. (You will only use 1 cup for the falafel, but use the rest for your bowl!)

For the vegetables

  1. Toss your favorite assortment of vegetables with olive oil, salt and pepper.
  2. Bake at 400 degrees for 20-25 minutes.

For the falafel

  1. Turn up the oven to 450 degrees.
  2. Blend all of the falafel ingredients (chickpeas, parsley, garlic powder, onion powder, salt, cumin, baking powder, quinoa, and red pepper) in a food processor or blender until a dough like consistency is formed (it will be crumbly!).
  3. Using your hands squeeze together about 1/4 cup of dough into a firm patty (you'll have to really squeeze hard or they won't stay together).
  4. Optional: press them into sesame seeds for a crunchy exterior.
  5. Place the falafels on a baking sheet and drizzle 1 Tablespoon of olive oil on top.
  6. Bake for 15 minutes, flip, and bake another 10 minutes.

For the yogurt sauce

  1. Mix together all of the ingredients for the yogurt sauce (yogurt, cucumber, garlic powder, salt, pepper, lemon, sugar, and dill).
  2. Refrigerate until serving.

Then build your bowls!

 

Equipment

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Notes

The nutrition information only includes the falafel since you can customize each bowl as you like!

  • Prep Time: 20
  • Cook Time: 50
  • Category: Dinner
  • Method: Sheet Pan
  • Cuisine: Greek

Keywords: falafel recipe, easy falafel recipe, vegetarian recipe, dinner recipe

Love a good bowl? Check out these recipes:

  • Vegan Loaded Vegetable Beans and Rice
  • Winter Kale Salad
  • Kale Salad with Caesar Vinaigrette and Parmesan Chickpeas
  • Vegan Apple Quinoa Salad with Maple Balsamic Vinaigrette

More Vegetarian

  • Easy Broccoli Cheese Rice
  • Chocolate Chip Banana Bran Muffins
  • Easy Pesto Potato Salad
  • Roasted Garlic Cauliflower Rice

Reader Interactions

Comments

  1. Lydia

    January 07, 2022 at 6:52 pm

    Hi! What does the listed nutritional facts include? Is it just the falafel or the whole bowl with the extra quinoa included?

    Reply
    • Leanna Myers

      January 08, 2022 at 3:35 pm

      Hi! I've just updated the post and nutrition info to only include the falafel. So that would only be 1 cup of the quinoa prepared.

      Reply

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