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Ever get in a rut when it comes to dinner? I tend to make the same meals over and over again. It’s especially hard when you are trying to eat healthier plant-based food. This Protein-Packed Falafel Bowl will break up your meal planning rut. Plus you won’t believe how delicious this Greek Yogurt Sauce (Tzatziki) is!
I know falafel seems intimidating to make, but it’s actually very simple. All you need is a blender or food processor. I will tell you this; I HATE using my huge processor. It’s so bulky. My life was changed when I was gifted this Immersion Blender Set. I use this in the place of my blender and food processor!
A lot of people prefer using a processor, and if you’re the same, make sure you find the Best Food Processor you can so you don’t end up with a bulky one like I did!
So you dump all of your falafel ingredients into the blender/food processor, blend, and form patties using your hands. Then I like to smash them in sesame seed (totally optional!).
To make the falafel not as fattening bake them! Then assemble the rest of your bowl …
Or save them in meal prep containers to eat for the week! (I love these Bento Box Containers!)
Protein Packed Falafel Bowls
These Protein Packed Falafel Bowls are a great vegetarian meal prep idea!
- Prep Time: 20
- Cook Time: 50
- Total Time: 1 hour 10 minutes
Ingredients
Quinoa
- 2 cups broth
- 1 teaspoon olive oil
- 1/2 teaspoon salt
- 1 cup quinoa
- 3 cups assorted vegetables, chopped (we use mushrooms, zucchini, bell pepper, and brussel sprouts)
- 2 Tablespoons olive oil
-
1/2 teaspoon salt1/2 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.
- Make the quinoa first. Pour the broth, olive oil, and salt into a small pot. Bring it to a boil over high heat. Add the quinoa to the boiling liquid, and stir once. Cover the pot with a lid, and turn the heat to low. Let it sit on low heat for 20 minutes. After 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!)
- While the quinoa is cooking roast your vegetables. Toss your favorite assortment of vegetables with olive oil, salt and pepper. Bake for 20-25 minutes.
- Once the vegetable have finished, turn up the oven to 450 degrees.
- Then 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 ball (don’t be shy about it! You’ll have to really squeeze hard or they won’t stay together).
- Press the ball onto the counter to form a patty, like you do to make hamburger patties (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 of all the patties. Bake for 15 minutes, flip, and bake another 10 minutes.
- While the falafel bakes, 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!
Love a good bowl? Check out these recipes:
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