Looking to spice up your dinner routine with a dish that's both delicious and nutritious? Say hello to Oven Baked Falafel Bowls! Bursting with the vibrant flavors of Middle Eastern cuisine, this recipe is not only easy to make but also packed with protein and fiber, making it the perfect meal for any health-conscious foodie. Imagine golden, crispy falafel nestled atop a bed of fresh greens and quinoa, drizzled with creamy tahini sauce—your taste buds will thank you! Ready to impress your family or guests with a delightful homemade meal? Let’s dive into this mouthwatering recipe that promises to be a crowd-pleaser!
Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins
Cuisine: Middle Eastern
Serves: 4 servings
Ingredients
- 1 can chickpeas, rinsed and drained
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- Salt and pepper to taste
- 2 tablespoons flour
- Olive oil for baking
Instructions
- Preheat the oven to 425°F (218°C) and line a baking sheet with parchment paper to prevent sticking.
- In a food processor, combine the drained chickpeas, chopped parsley, chopped cilantro, minced garlic, cumin, coriander, salt, and pepper. Pulse until the mixture is well combined but still slightly chunky, ensuring some texture remains.
- Add flour to the mixture and pulse again to help bind the ingredients. If the mixture seems too wet, add a bit more flour to achieve a consistency that can be formed into balls.
- Using clean hands, form the mixture into small, uniform falafel balls, approximately 1-
- 5 inches in diameter. Place each ball on the prepared baking sheet, leaving space between them for even cooking.
- Lightly brush or drizzle each falafel ball with olive oil to help them brown and crisp up in the oven.
- Bake in the preheated oven for 20-25 minutes, turning the falafel balls halfway through cooking to ensure even browning and crispiness on all sides.
- While the falafel is baking, prepare your serving bowls with a base of mixed greens, quinoa, or rice, and gather additional toppings like chopped tomatoes, cucumbers, and a drizzle of tahini sauce.
- Once the falafel is golden brown and crispy on the outside, remove from the oven and let cool for 2-3 minutes.
- Arrange the baked falafel on top of the prepared bowls, garnish with additional herbs, and serve immediately while still warm.
Tips
- Use Fresh Herbs: For the best flavor, opt for fresh parsley and cilantro. They really elevate the taste of your falafel!
- Texture Matters: When pulsing the chickpea mixture in the food processor, aim for a slightly chunky texture. This ensures your falafel has a great bite and isn't too mushy.
- Don’t Skip the Oil: A light brush of olive oil on the falafel balls before baking helps achieve that golden-brown crust. It also adds a lovely richness to the dish.
- Bake Evenly: Remember to turn the falafel halfway through the baking time. This step is crucial for ensuring they are crispy on all sides.
- Customize Your Bowls: Feel free to get creative with your bowl toppings! Add roasted vegetables, avocado, or your favorite sauce to make it your own.
- Make Ahead: You can prepare the falafel mixture a day in advance and store it in the fridge. Just form the balls and bake them when you're ready to eat!
- Serve Warm: For the best flavor and texture, serve the falafel immediately after baking while they’re still warm and crispy.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 25g
Protein: 8g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
