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Middle Eastern Falafel Bowl with Tahini-Lemon Sauce

Middle Eastern Falafel Bowl with Tahini-Lemon Sauce

Lunch
Prep Time
30min
Cook Time
45min
Servings
3
Calories
520
Chef's Note

For the best texture, always use dried chickpeas that have been soaked overnight rather than canned chickpeas. If you're short on time, you can prepare the falafel mixture up to 2 days in advance and keep it refrigerated until ready to cook.

Tags
Middle Eastern
falafel
vegetarian
chickpeas
grain bowl
dairy-free
egg-free
lunch
healthy
plant-based
Ingredients
  • 1 cup dried chickpeas

  • 1/2 cup fresh parsley

  • 1/2 cup fresh cilantro

  • 1/2 medium yellow onion

  • 3 cloves garlic cloves

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1/2 teaspoon baking powder

  • 1 teaspoon salt

  • 1/4 teaspoon black pepper

  • 3 tablespoons vegetable oil

  • 1/4 cup tahini

  • 3 tablespoons lemon juice

  • 2-4 tablespoons water

  • 1/4 teaspoon garlic powder

  • 1 medium cucumber

  • 1 cup cherry tomatoes

  • 1/4 medium red onion

  • 3 cups cooked brown rice

  • 3 cups mixed salad greens

  • 1/3 cup kalamata olives

  • 1/4 cup pickled turnips (optional)

  • 1/2 teaspoon sumac (for garnish)

Instructions
  • 1

    The night before, place 1 cup dried chickpeas in a large bowl and cover with water by at least 2 inches. Let soak overnight (at least 12 hours).

  • 2

    Drain the soaked chickpeas and pat dry with paper towels.

  • 3

    In a food processor, combine the soaked chickpeas, 1/2 cup parsley, 1/2 cup cilantro, 1/2 medium yellow onion (roughly chopped), 3 garlic cloves, 1 teaspoon cumin, 1 teaspoon coriander, 1/2 teaspoon baking powder, 1 teaspoon salt, and 1/4 teaspoon black pepper.

  • 4

    Pulse the mixture until it forms a coarse paste, stopping to scrape down the sides as needed. The mixture should hold together when pressed but still have some texture.

  • 5

    Transfer the mixture to a bowl, cover, and refrigerate for 30 minutes to firm up.

  • 6

    While the falafel mixture chills, prepare the tahini-lemon sauce by whisking together 1/4 cup tahini, 3 tablespoons lemon juice, 2-4 tablespoons water (until desired consistency), 1/4 teaspoon garlic powder, and a pinch of salt. Set aside.

  • 7

    Prepare the bowl components: dice 1 medium cucumber, halve 1 cup cherry tomatoes, thinly slice 1/4 medium red onion, and ensure 3 cups of brown rice are cooked and warm.

  • 8

    Form the falafel mixture into 12 small patties (about 2 tablespoons each).

  • 9

    Heat 3 tablespoons vegetable oil in a large skillet over medium heat. Once hot, add the falafel patties in batches and cook for 3-4 minutes per side until golden brown and crispy.

  • 10

    Transfer cooked falafel to a paper towel-lined plate to absorb excess oil.

  • 11

    To assemble each bowl, place 1 cup mixed salad greens on one side, 1 cup cooked brown rice on the other side, and arrange 4 falafel patties in the center.

  • 12

    Add cucumber, tomatoes, red onion slices, and about 2 tablespoons kalamata olives to each bowl.

  • 13

    Drizzle each bowl with 2-3 tablespoons of the tahini-lemon sauce.

  • 14

    Garnish with additional fresh herbs, pickled turnips (if using), and a sprinkle of sumac.

  • 15

    Serve immediately while the falafel is still warm.

Nutrition Information (per serving)
520
Calories
18g
Protein
65g
Carbs
22g
Fat

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