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Baked Falafel Bowls with Tabbouleh & Tahini Sauce

Baked Falafel Bowls with Tabbouleh & Tahini Sauce

Dinner
Prep Time
40min
Cook Time
35min
Servings
4
Calories
722
Chef's Note

For the best texture in your falafel, it's essential to use dried chickpeas that have been soaked rather than canned chickpeas. The soaked chickpeas provide the right consistency and prevent the falafel from becoming mushy. If you're short on time, you can prepare the falafel mixture a day ahead and refrigerate until ready to bake.

Tags
high-fiber
Mediterranean
balanced
chicken
falafel
bowl
healthy
Middle Eastern
meal prep
Ingredients
  • 2 cups dried chickpeas

  • 1 medium red onion

  • 4 cloves garlic cloves

  • 1 cup fresh parsley

  • 1 cup fresh cilantro

  • 2 teaspoons ground cumin

  • 1 teaspoon ground coriander

  • 1 teaspoon baking powder

  • 1.5 teaspoons salt

  • 0.5 teaspoon black pepper

  • 3 tablespoons olive oil

  • 1.5 cups bulgur wheat

  • 3 cups boiling water

  • 2 cups cherry tomatoes

  • 1 large cucumber

  • 0.5 cup fresh mint leaves

  • 0.25 cup lemon juice

  • 0.5 cup tahini

  • 1 cup Greek yogurt

  • 0.25 cup water

  • 2 pounds chicken breast

  • 8 cups mixed greens

  • 1 cup feta cheese

  • 0.5 cup kalamata olives

Instructions
  • 1

    Soak 2 cups dried chickpeas in water overnight or for at least 8 hours. Drain well.

  • 2

    Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.

  • 3

    In a food processor, combine soaked chickpeas, half of the red onion (chopped), 4 garlic cloves, 1 cup fresh parsley, 1 cup fresh cilantro, 2 teaspoons ground cumin, 1 teaspoon ground coriander, 1 teaspoon baking powder, 1 teaspoon salt, and 0.5 teaspoon black pepper. Pulse until finely chopped but not pureed.

  • 4

    Form the mixture into 16 balls (about 2 tablespoons each) and place on the prepared baking sheet. Flatten slightly and brush with 1 tablespoon olive oil.

  • 5

    Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy on the outside.

  • 6

    Meanwhile, place 1.5 cups bulgur wheat in a large bowl and pour 3 cups boiling water over it. Cover and let sit for 20 minutes until tender. Drain any excess water.

  • 7

    Season 2 pounds chicken breast with salt and pepper. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.

  • 8

    For the tabbouleh: In a large bowl, combine the cooked bulgur, 2 cups diced cherry tomatoes, 1 diced cucumber, 0.5 cup chopped fresh mint, remaining chopped red onion, 2 tablespoons lemon juice, 1 tablespoon olive oil, and 0.5 teaspoon salt. Mix well.

  • 9

    For the tahini sauce: In a small bowl, whisk together 0.5 cup tahini, 1 cup Greek yogurt, 2 tablespoons lemon juice, 1 minced garlic clove, 0.25 cup water, and a pinch of salt until smooth.

  • 10

    To assemble bowls: Divide 8 cups mixed greens among 4 bowls. Top each with tabbouleh, 4 falafel patties, sliced chicken, 0.25 cup crumbled feta cheese, and 2 tablespoons kalamata olives.

  • 11

    Drizzle each bowl with tahini sauce and serve immediately.

Nutrition Information (per serving)
722
Calories
63g
Protein
54g
Carbs
28g
Fat

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