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Protein Packed Falafel Bowls

These Protein Packed Falafel Bowls are a great vegetarian meal prep idea!

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Ingredients

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

  1. Preheat the oven to 400 degrees.
  2. 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!)
  3. 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.
  4. Once the vegetable have finished, turn up the oven to 450 degrees.
  5. 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).
  6. 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.
  7. 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.
  8. Then build your bowls!

Find it online: https://thehungrywaitress.com/protein-packed-falafel-bowls/