Go Back
Healthy Colorful Falafel Bowl Recipe

Colorful Falafel Bowl

A vibrant and healthy bowl packed with homemade crispy falafel, creamy hummus, fresh vegetables, and tangy pickled onions over a bed of fluffy quinoa.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Main Course
Cuisine: Middle Eastern
Calories: 630
Ingredients Method Notes

Ingredients
  

For the Falafel
  • 200 g dried chickpeas soaked in cold water overnight
  • 1 small white onion roughly chopped
  • 3 cloves garlic crushed
  • 30 g fresh parsley large stems removed
  • 30 g fresh coriander large stems removed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp baking powder
  • ½ tsp salt plus more to taste
  • 2-3 tbsp vegetable or sunflower oil for frying
For the Hummus
  • 1 x 400g tin of chickpeas drained and rinsed
  • 100 g good quality tahini
  • 1 lemon juiced
  • 1 large clove garlic crushed
  • 4 tbsp cold water
  • ½ tsp salt
For the Bowl Assembly
  • 200 g quinoa cooked according to packet instructions
  • 1 large cucumber diced
  • 250 g cherry tomatoes halved
  • 1 red onion very thinly sliced
  • 100 ml white wine vinegar
  • 1 tsp sugar

Method
 

  1. Pickle the Onions: Place the thinly sliced red onion in a small bowl. In a separate jug, mix the white wine vinegar, sugar, and a pinch of salt until the sugar dissolves. Pour this mixture over the onions, ensuring they are submerged. Set aside for at least 30 minutes.
  2. Make the Hummus: Add the tinned chickpeas, tahini, lemon juice, garlic, and salt to a food processor. Blend until it starts to form a thick paste. With the motor running, slowly drizzle in the cold water until you achieve a smooth, creamy consistency. Scrape down the sides, taste, and adjust seasoning if needed. Transfer to a bowl.
  3. Prepare the Falafel Mixture: Drain the soaked (uncooked) dried chickpeas thoroughly. Add them to the food processor along with the chopped onion, garlic, parsley, coriander, ground cumin, ground coriander, and salt. Pulse the mixture until it’s finely minced but not a complete paste – you want a slightly coarse, sandy texture.
  4. Rest the Mixture: Transfer the falafel mixture to a bowl, stir in the baking powder, and cover. Place it in the refrigerator to rest for at least 30 minutes. This step is crucial as it allows the mixture to firm up, making it easier to shape and preventing it from falling apart during cooking.
  5. Shape and Cook the Falafel: After resting, shape the mixture into 16-20 small patties or balls. I find that using a small ice cream scoop helps keep them uniform. To pan-fry, heat the oil in a large frying pan over a medium-high heat. Carefully place the falafel in the hot oil, ensuring not to overcrowd the pan. Fry for 3-4 minutes on each side, until they are deep golden brown and crisp. Remove with a slotted spoon and place on a paper towel-lined plate.
  6. Alternative Baking Method: To bake, preheat your oven to 200°C (180°C fan). Lightly brush the falafel with oil and place them on a baking tray lined with parchment paper. Bake for 20-25 minutes, flipping them halfway through, until golden and firm.
  7. Assemble the Bowls: Divide the cooked quinoa and lettuce leaves among four bowls. Top with the warm falafel, a generous dollop of hummus, diced cucumber, cherry tomatoes, and a tangle of the drained pickled red onions. Serve immediately.

Notes

The overnight soak for the dried chickpeas is essential for authentic falafel texture. The hummus and pickled onions can be made up to 3 days in advance and stored in the fridge.