Falafel Quinoa Salad Bowl

The Falafel Quinoa Salad Bowl represents a perfect harmony of Middle Eastern flavors and modern nutritional wisdom. This vibrant creation brings together the earthy richness of baked falafel with the light, nutty character of quinoa, creating a meal that's as visually stunning as it is satisfying. Each component—from the herb-infused falafel to the creamy tahini drizzle—plays a crucial role in this symphony of textures and tastes that will transport you to sun-drenched Mediterranean shores with every bite.

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The beauty of this dish lies in its thoughtful construction. The falafel—traditionally deep-fried—is oven-baked here, maintaining its signature herb-forward flavor profile while reducing the oil content. The quinoa base provides a protein-packed foundation that absorbs the flavors of the vegetables and sauce. It's a perfect expression of modern Mediterranean cuisine: healthy, vibrant, and deeply satisfying without sacrificing an ounce of flavor.

Ingredients

• For the Baked Falafel: 1 1/2 cups (250 g) cooked or canned chickpeas, drained and rinsed, 1/2 cup (15 g) fresh parsley leaves, 1/2 cup (15 g) fresh cilantro leaves, 2 green onions, roughly chopped, 2 cloves garlic, minced, 1/2 tsp ground cumin, 1/2 tsp ground coriander, 1/4 tsp cayenne pepper (optional), 1/2 tsp salt, 1/4 tsp black pepper, 2 tbsp lemon juice, 3 tbsp chickpea flour (or all-purpose flour), 2 tbsp olive oil (for brushing)
• For the Quinoa: 1 cup (180 g) quinoa, rinsed, 2 cups (480 ml) water, 1/4 tsp salt
• For the Salad: 1 cup (120 g) cucumber, diced, 1 cup (150 g) cherry tomatoes, halved, 2 green onions, thinly sliced
• For the Garlic Tahini Sauce: 1/3 cup (80 g) tahini, 1 clove garlic, minced, 2 tbsp lemon juice, 2–3 tbsp water, as needed, 1/4 tsp salt

Instructions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Prepare the falafel: In a food processor, combine chickpeas, parsley, cilantro, green onions, garlic, cumin, coriander, cayenne (if using), salt, pepper, lemon juice, and chickpea flour. Pulse until the mixture is mostly smooth but still slightly coarse. Scrape down sides as needed.

Step 3

Using damp hands, form the falafel mixture into 12 balls or patties. Place them on the prepared baking sheet and brush lightly with olive oil.

Step 4

Bake for 22–25 minutes, flipping halfway, until golden and crisp.

Step 5

While falafel bakes, cook the quinoa: In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand 5 minutes, then fluff with a fork.

Step 6

Prepare garlic tahini sauce: Whisk together tahini, garlic, lemon juice, salt, and 2 tbsp water until smooth. Add more water for a thinner consistency if desired.

Step 7

Assemble bowls: Divide quinoa among 4 bowls. Top each with cucumber, cherry tomatoes, green onion, and 3 falafel. Drizzle with garlic tahini sauce.

Step 8

Serve immediately, optionally garnished with extra herbs or lemon wedges.

Zusatztipps für die Zubereitung

When making the falafel mixture, be careful not to overprocess it. The texture should remain slightly coarse to maintain authenticity and provide that characteristic bite. If the mixture seems too wet, add a bit more chickpea flour. Conversely, if it's too dry to form into balls, add a touch more lemon juice or olive oil. The falafel balls should hold their shape without being too dense.

Varianten und Anpassungen

This versatile dish welcomes modifications to suit different tastes and dietary needs. For a spicier version, increase the cayenne in the falafel or add a dash of hot sauce to the tahini dressing. To make it heartier, fold in some roasted red peppers or add a sprinkle of crumbled feta (if not vegan). For extra nutritional benefits, add a handful of baby spinach or arugula to the salad base, or top with microgreens.

Serviervorschläge

While this bowl is a complete meal on its own, it pairs beautifully with warm whole wheat pita bread or a side of olives and pickled vegetables for an authentic Middle Eastern spread. For entertaining, consider serving it deconstructed, allowing guests to assemble their own bowls according to preference. This approach works wonderfully for family-style dinners or casual gatherings, creating an interactive dining experience.

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This Falafel Quinoa Salad Bowl represents the best of mindful eating—nutritionally balanced, environmentally conscious, and culturally rich. Each component brings not just flavor and texture, but also a story of traditional Middle Eastern cuisine adapted for the modern table. Whether prepared for a quick weeknight dinner or a special gathering with friends, this vibrant bowl delivers both nourishment and joy with every colorful bite.

Recipe FAQs

→ How do I achieve crispy baked falafel?

Brush the falafel patties lightly with olive oil before baking and flip halfway through for even crispness.

→ Can quinoa be cooked ahead and stored?

Yes, cook quinoa, cool, and refrigerate in an airtight container for up to 3 days.

→ What can I use instead of chickpea flour for binding?

All-purpose flour can be used if gluten is not a concern, but chickpea flour keeps it gluten-free.

→ How to adjust tahini sauce thickness?

Add water gradually to reach a creamy, pourable consistency suited to your preference.

→ Can this dish be made vegan?

Yes, all ingredients are plant-based; just ensure tahini and flour choices align with vegan preferences.