This Crispy Falafel & Tabbouleh Bowl offers a vibrant, satisfying meal packed with plant-based goodness. You will love how easy it is to assemble these delicious components for a truly wholesome experience. This recipe is a fantastic addition to your collection of healthy bean bowls.
Key Ingredients & Substitutions:
- Canned Chickpeas: Dry chickpeas, soaked overnight and cooked, work just as well.
- Fresh Parsley & Mint: Dried herbs can be used in a pinch, but fresh provides the best flavor.
- Bulgur Wheat: Quinoa or couscous are good gluten-free alternatives for the tabbouleh.
- Tahini: Almond butter or cashew butter can offer a different flavor profile for the dressing.
- Lemon Juice: Lime juice provides a similar tang.
Ingredients:
For the Crispy Falafel:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup fresh parsley, roughly chopped
- 1/4 cup fresh cilantro, roughly chopped
- 2 cloves garlic, minced
- 1/4 cup onion, finely chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- 1/4 teaspoon baking soda
- 2 tablespoons all-purpose flour (or gluten-free flour)
- Salt and black pepper to taste
- 2-3 tablespoons olive oil for pan-frying (or air fryer/oven cooking spray)
For the Tabbouleh:
- 1/2 cup fine bulgur wheat
- 1 cup boiling water
- 1 cup fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 1 cup ripe tomatoes, finely diced
- 1/2 cup cucumber, finely diced
- 1/4 cup red onion, finely diced
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- Salt and black pepper to taste
For the Tahini Drizzle:
- 1/4 cup tahini
- 2 tablespoons fresh lemon juice
- 2-4 tablespoons cold water (to reach desired consistency)
- 1 small clove garlic, minced (optional)
- Pinch of salt
How Much Time Will You Need?
- Prep time: 30 minutes
- Cook time: 20-25 minutes
- Total time: 50-55 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 kcal
- Tools needed: Food processor, large mixing bowl, non-stick skillet or baking sheet.
Step-by-Step Instructions:
1. Prepare the Bulgur for Tabbouleh
Place the fine bulgur wheat in a medium bowl. Pour boiling water over it and let it sit for 15-20 minutes, or until the water is absorbed and the bulgur is tender. Fluff with a fork and set aside.
2. Make the Falafel Mixture
Combine chickpeas, parsley, cilantro, garlic, onion, cumin, coriander, cayenne pepper (if using), baking soda, flour, salt, and pepper in a food processor. Pulse until the mixture is well combined but still has some texture, not a smooth paste. Be careful not to over-process.
3. Form the Falafel Patties
Scoop about 1.5-2 tablespoons of the falafel mixture and gently form it into small patties or balls. You should get about 12-16 pieces. If the mixture is too wet, add a little more flour.
4. Cook the Falafel
Heat 2-3 tablespoons of olive oil in a large non-stick skillet over medium heat. Carefully place the falafel patties in the hot oil, ensuring not to overcrowd the pan. Cook for 3-5 minutes per side, until golden brown and crispy. Alternatively, you can bake them at 400°F (200°C) for 20-25 minutes, flipping halfway, or air-fry at 375°F (190°C) for 15 minutes.
5. Assemble the Tabbouleh
Once the bulgur is ready, add the finely chopped parsley, mint, tomatoes, cucumber, and red onion to the bowl. Drizzle with lemon juice and olive oil, then season with salt and pepper. Toss gently to combine all the fresh ingredients.
6. Prepare the Tahini Drizzle
In a small bowl, whisk together the tahini, lemon juice, minced garlic (if using), and a pinch of salt. Gradually add cold water, one tablespoon at a time, whisking constantly, until you reach a smooth, pourable consistency.
7. Assemble Your Crispy Falafel & Tabbouleh Bowl
Divide the fresh tabbouleh among serving bowls. Top each bowl with several crispy falafel pieces. Finish with a generous drizzle of the creamy tahini sauce. Enjoy your delicious and healthy bean bowls!
Variation Ideas:
- Add a dollop of hummus to the bowl for extra creaminess.
- Include some chopped Kalamata olives or roasted red peppers for added flavor.
- Serve with warm pita bread or a side of mixed greens.
- Spice up your falafel with a pinch of smoked paprika or sumac.
Storage Instructions:
Store leftover falafel and tabbouleh separately in airtight containers in the refrigerator for up to 3-4 days. Reheat the falafel in an oven or air fryer to maintain crispness; avoid microwaving if you prefer it crispy. The tabbouleh is best served chilled.
Frequently Asked Questions (FAQ):
Q: Can I bake the falafel instead of frying?
A: Yes, you can bake falafel at 400°F (200°C) for 20-25 minutes, flipping halfway, or air-fry at 375°F (190°C) for 15 minutes until golden and crispy.
Q: What if I don’t have a food processor for the falafel?
A: You can mash the chickpeas very well with a fork and then finely mince the herbs and onion before mixing all ingredients by hand.
Q: Is this recipe gluten-free?
A: The falafel can be gluten-free if you use a gluten-free flour blend. For the tabbouleh, substitute bulgur wheat with quinoa or couscous for a gluten-free option.
Q: Can I prepare the falafel mixture ahead of time?
A: Yes, you can prepare the falafel mixture up to 24 hours in advance and store it in an airtight container in the refrigerator before forming and cooking.
Q: What kind of chickpeas should I use?
A: Canned chickpeas are convenient and work perfectly for this recipe. Just make sure to rinse and drain them thoroughly.
Q: How can I make my falafel extra crispy?
A: Ensure your oil is hot enough for pan-frying, or if baking/air-frying, lightly coat the falafel with oil spray and cook until deeply golden.