Description
A delicious and nutritious chickpea falafel recipe served in bowls with fresh vegetables and a lemon tahini sauce.
Ingredients
Scale
- 2 cans chickpeas (drained and rinsed)
- 1 medium shallot (diced)
- 2 cloves fresh garlic (minced)
- 3 tbsp all-purpose flour (can sub. with gluten-free flour)
- 2 tbsp sesame seeds
- 1/4 cup fresh parsley
- 1/4 cup fresh cilantro
- 2 tsp cumin
- 1 tsp paprika
- 1/2 tsp salt
- juice of 1/2 lemon
- olive oil (for cooking)
- 4–5 cups arugula
- 2 1/2 cups cooked quinoa
- 1/2 large cucumber (chopped)
- 2 medium roma tomatoes (diced)
- 1/2 cup feta cheese
- sesame seeds (for garnish)
- more cilantro/parsley (for garnish)
- 1/2 cup tahini
- 1/4 cup lemon juice (approx 2 lemons)
- 1 tbsp liquid honey (or maple syrup)
- 1 clove garlic (minced)
- 6 tbsp warm water (to thin)
Instructions
- Combine the falafel ingredients in a high-speed blender or food processor, until the mixture is well-combined but still textured (not a puree).
- Shape the mixture into patties (about 1 heaping tablespoon per patty). The mixture should make approximately 20 falafel (4-5 per serving).
- Brush the patties with olive oil, then arrange them evenly on a baking sheet lined with parchment or your air fryer basket. Depending on the size of your air fryer, you may need to cook in 2-3 batches.
- For oven baking: Bake the falafel at 375F for 10-12 minutes, flip the patties, and bake for another 10-12 minutes until golden and crisp on the outside.
- For air frying: Air fry the falafel at 375F for 8 minutes, flip the patties, then air fry for another 8 minutes until golden and crisp on the outside.
- While the falafel cooks, prep the vegetables and lemon tahini sauce. To make the sauce, whisk together tahini, lemon juice, minced garlic, liquid honey, and salt. Add warm water (up to 6 tbsp) to thin the sauce to your desired consistency.
- Once the falafel is cooked, build the bowls. Start with arugula as the base, add cooked quinoa, chopped cucumbers, chopped tomatoes, feta cheese, and sesame seeds. Finish it off by drizzling on the delicious lemon tahini sauce and serve!
Notes
- Leftover falafel can be stored in the fridge for up to 3 days.
- For a crispy texture, always ensure to brush the patties with olive oil before baking or air frying.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking, Air Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 3g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg