Healthy Baked Falafel Bowls

Name: Healthy Baked Falafel Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1/4 cup fresh parsley, chopped; 1/4 cup fresh cilantro, chopped; 1/4 small onion, chopped; 2 cloves garlic, minced; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp baking powder; 1/4 cup oat flour; Salt and pepper to taste; Olive oil spray; 4 cups mixed greens; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red bell pepper, diced; 1/4 cup tahini; 2 tbsp lemon juice; Water to thin dressing

Highlighted under: Wholesome Kitchen

I love whipping up these Healthy Baked Falafel Bowls because they’re a delightful blend of flavor and nutrition. The crispy falafels are baked, not fried, which means I can indulge guilt-free. Paired with fresh veggies and a creamy tahini dressing, they offer a satisfying meal that’s perfect for lunch or dinner. Plus, making them at home allows me to customize the ingredients and control the flavors. Each bowl is not only delicious but also packed with goodness to nourish my body and keep me energized throughout the day.

Created by

Bethan Rowcroft

Last updated on 2026-01-06T15:57:34.351Z

After attempting different falafel recipes, I finally discovered the secrets to achieving a crispy exterior while keeping the inside fluffy and nutritious. The key was using a combination of chickpeas and herbs, blended to perfection, without frying them. I also experimented with baking times to get that sought-after crunch, and it worked wonders!

To make the bowls extra special, I added a variety of colorful vegetables and a simple tahini dressing that ties everything together beautifully. It’s a satisfying meal that not only tastes great but also looks like a work of art on the plate.

Why You Will Love This Recipe
Crispy, baked goodness instead of fried falafels
Loaded with fresh vegetables and nutrients
Customizable toppings for every taste preference

Crafting the Perfect Falafel

To achieve the best texture in your falafel, ensure that the chickpeas are adequately drained and mashed. Using a food processor allows for consistency without over-pureeing; you want a coarse mixture that holds together but still has some texture. If your mixture seems too wet, add a bit more oat flour, one tablespoon at a time, until it’s moldable. This will help create those delightful crispy edges when baked.

Baking the falafel allows for a healthier version while still achieving a satisfying crunch. Preheating your oven to 400°F (200°C) contributes to even browning. Flipping the falafel halfway through the baking brings out a golden color on both sides, enhancing the overall texture. Aim for 20-25 minutes of baking time; you’ll know they’re done when they’re golden brown and emit a savory aroma.

Building Your Bowl

The beauty of these baked falafel bowls is in their versatility. When assembling, consider using a variety of mixed greens as your base. Spinach, arugula, or kale each contribute unique flavors and textures, elevating the overall experience. Layering the vegetables thoughtfully adds visual appeal and allows the flavors to meld beautifully as you eat.

For the tahini dressing, achieving the right consistency is crucial. Start with a small amount of water when mixing; it's easier to add more than to correct a too-thin dressing. Whisk vigorously to ensure it’s smooth and creamy. You can also customize the dressing by adding a pinch of garlic powder or a splash of soy sauce for an extra flavor kick, perfect for those days when you want something a bit different.

Ingredients

Gather these fresh ingredients to create your falafel bowls:

For the Falafel

1 can (15 oz) chickpeas, drained and rinsed
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
1/4 small onion, chopped
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp baking powder
1/4 cup oat flour
Salt and pepper to taste
Olive oil spray

For the Bowls

4 cups mixed greens
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red bell pepper, diced
1/4 cup tahini
2 tbsp lemon juice
Water to thin dressing

Ensure everything is fresh for the best flavors!

Instructions

Follow these simple steps to prepare your delicious falafel bowls:

Make the Falafel Mixture

In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, oat flour, salt, and pepper. Pulse until a coarse mixture forms. It should be moldable but not too wet.

Shape the Falafel

Using your hands, form the mixture into small balls or patties and place them on a baking sheet lined with parchment paper.

Bake the Falafel

Lightly spray the falafel with olive oil spray. Bake in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping halfway through, until golden and crispy.

Prepare the Tahini Dressing

In a bowl, combine tahini, lemon juice, and enough water to reach your desired consistency. Whisk until smooth.

Assemble the Bowls

In each serving bowl, layer mixed greens, cherry tomatoes, cucumber, red bell pepper, and falafel. Drizzle with tahini dressing and enjoy!

Serve immediately for the best texture!

Pro Tips

For extra flavor, try adding spices like paprika or cayenne to the falafel mixture. You can also make the falafel ahead of time and reheat them in the oven before serving.

Make-Ahead and Storage Tips

Preparing falafel in advance is a fantastic time-saver for busy weeknights. Once formed, the falafel can be stored in an airtight container in the refrigerator for up to three days. Consider baking them right before serving for optimal texture. If you're looking to store them longer, freeze uncooked falafel on the baking sheet, then transfer them to a freezer-safe bag. They can be baked straight from the freezer, adding a few extra minutes to the cooking time.

For leftovers, these bowls hold up quite well assembled, but I recommend storing the tahini dressing separately. This helps maintain the crispness of the falafel and the freshness of the vegetables. Just remember to give the dressing a good stir or whisk before serving, as it may separate when stored.

Common Pitfalls and Solutions

One common mistake is not properly measuring your spices and seasonings, which can lead to bland falafel. I recommend using fresh herbs for maximum flavor impact; they don’t just enhance taste but also boost nutritional content. If your falafel comes out too dry, try adding more olive oil to the mix or serving them with a generous drizzle of tahini dressing.

Another issue might be undercooking or overcooking the falafel. Keep an eye on them as they bake, and use a fork to gently press on one, ensuring it feels firm but not hard. Adjust your baking time as needed based on your oven’s quirks; some home ovens may experience hot spots resulting in uneven cooking.

Questions About Recipes

→ Can I use canned chickpeas?

Yes, canned chickpeas work perfectly for this recipe!

→ How do I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days.

→ Can I freeze the falafel?

Absolutely! Freeze them before baking and bake them straight from frozen, adding a few extra minutes to the cooking time.

→ What can I substitute for tahini?

You can use sunflower seed butter or Greek yogurt as a substitute for tahini.