Craving a vibrant, flavorful, and incredibly satisfying dinner? This Baked Falafel and Hummus Bowl is a fantastic way to enjoy a healthy bowl dinner, packed with plant-based goodness and amazing textures. It’s simple to make and perfect for a weeknight meal.
Key Ingredients & Substitutions:
- Chickpeas: Canned or dried (soaked overnight) both work for falafel.
- Fresh Herbs: Parsley and cilantro are essential for flavor.
- Tahini: Crucial for authentic hummus and a rich dressing. Almond butter can be a substitute for the dressing if needed.
- Lemons: Fresh lemon juice brightens both the falafel and hummus.
- Vegetables: Use your favorite greens and toppings like cucumber, tomato, and red onion.
Ingredients:
For the Baked Falafel:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 2 cloves garlic, minced
- 1/4 cup whole wheat flour (or chickpea flour for gluten-free)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon baking powder
- Salt and black pepper to taste
- 1 tablespoon olive oil, for brushing
For the Hummus:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/4 cup tahini
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 2-3 tablespoons cold water
- Salt to taste
For the Bowl Assembly:
- 4 cups mixed greens
- 1/2 cup chopped cucumber
- 1/2 cup chopped tomatoes
- 1/4 cup thinly sliced red onion
- Lemon-tahini dressing (recipe below)
For the Lemon-Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 2 tablespoons warm water
- Salt and pepper to taste
How Much Time Will You Need?
- Prep Time: 20 minutes
- Cook Time: 25-30 minutes
- Total Time: 45-50 minutes
- Servings: 2
- Tools Needed: Food processor, baking sheet, mixing bowls
Step-by-Step Instructions:
1. Prepare Your Falafel Mixture
Combine the drained chickpeas, parsley, cilantro, minced garlic, flour, cumin, coriander, baking powder, salt, and pepper in a food processor. Pulse until the mixture is mostly smooth but still has some texture. Do not over-process; it should hold together when pressed.
2. Form and Bake the Falafel
Scoop about 1.5 tablespoons of the falafel mixture and gently form it into small patties or balls. Arrange them on a baking sheet lined with parchment paper. Lightly brush each falafel with olive oil. Bake at 400°F (200°C) for 25-30 minutes, flipping halfway through, until golden brown and cooked through.
3. Make Your Creamy Hummus
While the falafel bakes, combine the drained chickpeas, tahini, lemon juice, minced garlic, and salt in a food processor. Blend until smooth. Gradually add cold water, one tablespoon at a time, until your hummus reaches your desired creamy consistency.
4. Whisk Together the Lemon-Tahini Dressing
In a small bowl, whisk together the tahini, lemon juice, olive oil, and warm water until smooth. Season with salt and pepper to taste. Adjust the consistency by adding more water if needed.
5. Assemble Your Healthy Bowl Dinner
Divide the mixed greens between two bowls. Top each with a generous dollop of homemade hummus, your freshly baked falafel, chopped cucumber, tomatoes, and red onion. Drizzle generously with the lemon-tahini dressing. Enjoy your delicious and healthy bowl dinner!
Variation Ideas:
- Add roasted vegetables like bell peppers or zucchini for extra flavor.
- Include a sprinkle of feta cheese (if not vegan) or a handful of toasted seeds for crunch.
- Try different grains as a base, like quinoa or brown rice, for an even heartier meal.
- Spice up your falafel with a pinch of cayenne pepper or a dash of hot sauce.
Storage Instructions:
Store leftover falafel and hummus separately in airtight containers in the refrigerator for up to 3-4 days. The assembled bowls are best enjoyed fresh. To reheat falafel, warm them in the oven at 350°F (175°C) for 5-7 minutes to maintain crispiness.
Frequently Asked Questions (FAQ):
Can I fry the falafel instead of baking?
Yes, you can shallow fry them in a pan with a little oil until golden brown on all sides. Baking is a lighter, healthier option for a healthy bowl dinner.
What if my falafel mixture is too wet or too dry?
If it’s too wet, add a little more flour. If it’s too dry and crumbly, add a teaspoon of water at a time until it holds together.
Can I make the falafel ahead of time?
Yes, you can prepare the falafel mixture and store it in the refrigerator for up to 24 hours before baking.
Is this recipe gluten-free?
If you use chickpea flour instead of whole wheat flour for the falafel, this recipe will be gluten-free.
How can I make the hummus even smoother?
For ultra-smooth hummus, peel the outer skins from the chickpeas before blending.
What other toppings are good for a falafel bowl?
Pickled turnips, pickled onions, Kalamata olives, or a sprinkle of za’atar seasoning are all excellent additions.
