Baked Falafel Bowls with Tahini Dressing

A healthy and flavorful Middle Eastern lunch featuring baked falafel, fresh vegetables, and a creamy tahini dressing. Customizable with your favorite toppings!

Prep Time

20 minutes

Total Time

55 minutes

Calories

650 kcal

Difficulty

Medium

Equipment

3 items

Cost

£1.31/serving

Season:

Meal Type:

Cuisine:

Cooking Style:

Dietary:

Mood:

Ingredients

Servings

1cupDried Chickpeas(Soaked overnight or for at least 8 hours)

£0.30

0.5cupFresh Parsley(Packed)

£0.40

0.3cupFresh Cilantro(Packed)

£0.30

0.3mediumRed Onion(Roughly chopped)

£0.10

2clovesGarlic Cloves(Minced)

£0.08

0.3cupChickpea Flour(Also known as besan flour)

£0.15

1teaspoonBaking Powder

£0.02

1teaspoonCumin(Ground)

£0.05

1teaspoonCoriander(Ground)

£0.05

1teaspoonSalt

£0.01

0.5teaspoonBlack Pepper

£0.03

2tablespoonsOlive Oil(For baking)

£0.15

0.3cupTahini

£0.40

2tablespoonsLemon Juice(Freshly squeezed)

£0.10

2tablespoonsWater(Add until desired consistency for tahini dressing)

1teaspoonHoney/Agave Syrup/Maple Syrup(Optional, for tahini dressing)

£0.05

1cupCherry Tomatoes(Halved)

£0.80

0.5mediumCucumber(Diced)

£0.40

0.3mediumRed Onion(Thinly sliced)

£0.10

0.5cupFeta Cheese(Crumbled (optional))

£0.75

4piecesPita Bread(Optional, for serving)

£1.00

Total Cost

£5.24

£1.31 per serving

Instructions

1.
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2.
Drain and rinse the soaked chickpeas thoroughly. Pat them dry with paper towels.
3.
In a food processor (or using a hand blender), combine the chickpeas, parsley, cilantro, 1/4 red onion, garlic, chickpea flour, baking powder, cumin, coriander, salt, and pepper. Pulse until the mixture is finely ground but still has some texture. Do not over-process into a smooth paste.
4.
Shape the mixture into small falafel balls (about 1-inch in diameter).
5.
Place the falafel balls on the prepared baking sheet and drizzle with olive oil. Bake for 30-35 minutes, flipping halfway through, until golden brown and crispy.
6.
While the falafel is baking, prepare the tahini dressing: In a small bowl, whisk together the tahini, lemon juice, water, salt, and honey (if using). Add more water, one tablespoon at a time, until you reach your desired consistency. The dressing should be smooth and pourable.
7.
Assemble the bowls: Divide the baked falafel, cherry tomatoes, cucumber, and red onion among four bowls.
8.
Drizzle generously with tahini dressing. Top with feta cheese (if using).
9.
Serve immediately, with pita bread on the side if desired.

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My Notes

Nutrition Information

Nutrition per serving (400g)

650 kcal / 2720 kJ

Carbs

67g

26% of RDA

Fat

34g

49% of RDA

Protein

28g

56% of RDA

Detailed Breakdown

Fibre

18 g

60% of RDA

Sugar

12 g

13% of RDA

Sodium

850 mg

37% of RDA

Saturated Fat

8 g

40% of RDA

Chef's Tips

For extra flavor, add a pinch of cayenne pepper to the falafel mixture.

If the falafel mixture is too dry, add a tablespoon of water at a time until it comes together easily.

The falafel can be stored in the refrigerator for up to 3 days and reheated in the oven or microwave.

Customize the bowls with your favorite toppings, such as hummus, pickled vegetables, or a sprinkle of sumac.

Cooking Equipment

Oven

Baking Sheet

Food Processor (optional)

Wine Pairings

No wine pairing suggestions available for this recipe.

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Chef's Tips

For extra flavor, add a pinch of cayenne pepper to the falafel mixture.

If the falafel mixture is too dry, add a tablespoon of water at a time until it comes together easily.

The falafel can be stored in the refrigerator for up to 3 days and reheated in the oven or microwave.

Customize the bowls with your favorite toppings, such as hummus, pickled vegetables, or a sprinkle of sumac.

Baked Falafel Bowls with Tahini Dressing

Ingredients

Instructions