Falafel Buddha Bowl
A vibrant and nourishing plant-based bowl packed with crispy falafel, fresh vegetables, fluffy grains, and a creamy tahini dressing.
Ingredients
- •1 cup dry chickpeas (soaked overnight, drained and rinsed — do not use canned)
- •1 small yellow onion, quartered
- •2 cloves garlic
- •1/2 cup fresh parsley, packed
- •1/2 cup fresh cilantro, packed
- •1 teaspoon ground cumin
- •1 teaspoon ground coriander
- •2 tablespoons all-purpose flour or chickpea flour
- •1 teaspoon salt
- •1/2 teaspoon black pepper
- •Vegetable oil for frying
- •2 cups cooked quinoa or brown rice
- •2 cups baby spinach or mixed salad greens
- •1 large cucumber, diced
- •2 cups cherry tomatoes, halved
- •1 cup canned chickpeas, rinsed and roasted with spices
- •1/3 cup tahini paste
- •2 tablespoons fresh lemon juice
- •2-3 tablespoons warm water
- •1 clove garlic, minced
Instructions
- 1
In a food processor, combine the soaked drained chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper.
- 2
Pulse the mixture until coarsely ground and well combined, but do not puree into a paste.
- 3
Transfer the mixture to a bowl, stir in the flour, cover, and chill in the refrigerator for 1 hour to help it hold its shape.
- 4
Form the mixture into small patties or balls using your hands or a falafel scoop.
- 5
Heat about 1 inch of vegetable oil in a deep skillet over medium-high heat to 350 degrees Fahrenheit.
- 6
Fry the falafel in batches for 3 to 4 minutes per side until deeply golden brown and crispy, then transfer to a paper towel-lined plate.
- 7
Prepare the tahini dressing by whisking together the tahini, lemon juice, minced garlic, and warm water until smooth and pourable, seasoning with a pinch of salt.
- 8
To assemble, divide the cooked quinoa or rice among four bowls as a base.
- 9
Arrange the baby spinach, diced cucumber, halved cherry tomatoes, and roasted chickpeas neatly around each bowl.
- 10
Top each bowl with warm, crispy falafel and drizzle generously with the creamy tahini dressing before serving.
💡 Chef tips
- Always use dried chickpeas soaked overnight rather than canned for falafel; canned chickpeas contain too much moisture and will cause the falafel to disintegrate while frying.
- You can bake the falafel at 400 degrees Fahrenheit for 20 minutes, flipping halfway, by brushing them generously with olive oil, though frying yields the crispiest texture.
- Store leftover components separately in airtight containers in the refrigerator for up to 3 days and assemble just before eating.
✅ How it should turn out
The finished bowl should feature piping hot, ultra-crispy falafel with a vibrant green interior, contrasting refreshingly with crisp vegetables, nutty grains, and a rich, nutty tahini drizzle.