Falafel Cottage Cheese Bowl Recipe
This Falafel Cottage Cheese Bowl is a high-protein, nutrient-dense meal that combines crispy falafel, creamy cottage cheese, and fresh Mediterranean-inspired toppings. It’s a perfect balance of flavors and textures, making it a satisfying vegetarian meal for lunch or dinner.
Ingredients
(Serves 4)
For the Falafel
1 can (15 oz) chickpeas, drained and rinsed
¼ cup fresh parsley, chopped
¼ cup fresh cilantro, chopped
½ small onion, diced
2 cloves garlic, minced
1 teaspoon cumin
½ teaspoon coriander
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon lemon juice
2 tablespoons flour (or chickpea flour for gluten-free)
½ teaspoon baking powder
2 tablespoons olive oil (for cooking)
For the Bowl
1 cup cottage cheese (full-fat or low-fat)
1 cup cooked quinoa or brown rice
1 cup cherry tomatoes, halved
1 cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, sliced
1 small avocado, diced
¼ cup feta cheese, crumbled (optional)
¼ cup hummus (optional)
2 tablespoons tahini (for drizzle)
1 teaspoon za’atar or sumac (optional)
Fresh parsley or cilantro for garnish
Lemon wedges for serving
Instructions
1. Prepare the Falafel
1. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, paprika, salt, black pepper, and lemon juice. Pulse until the mixture is grainy but holds together when pressed.
2. Add the flour and baking powder, then pulse a few more times. If the mixture is too wet, add an extra tablespoon of flour.
3. Form small patties or balls and let them rest in the fridge for 15–30 minutes (optional, but helps them hold shape).
4. Heat olive oil in a skillet over medium heat. Cook the falafel for about 3–4 minutes per side, until golden brown and crispy.
2. Assemble the Bowl
1. Divide the cooked quinoa or brown rice among four bowls.
2. Add a generous scoop of cottage cheese to each bowl.
3. Arrange cherry tomatoes, cucumbers, red onion, olives, and avocado around the bowl.
4. Place the warm falafel on top and sprinkle with feta cheese (if using).
5. Drizzle with tahini and sprinkle with za’atar or sumac for extra flavor.
6. Garnish with fresh parsley or cilantro and serve with lemon wedges.
Nutritional Information
(Per Serving, Approximate)
Calories: 450–500 kcal
Protein: 30g
Carbohydrates: 50g
Fat: 18g
Fiber: 10g
Sugar: 6g
Notes & Tips
Baked Falafel Option: Instead of pan-frying, bake the falafel at 375°F (190°C) for 20–25 minutes, flipping halfway.
Make it Vegan: Use a dairy-free cottage cheese alternative or swap with extra hummus.
Extra Crunch: Add toasted pita chips or roasted chickpeas.
Meal Prep: Store the falafel separately and reheat before serving.
Spice it Up: Add chili flakes or hot sauce for extra heat.
Frequently Asked Questions
1. Can I make the falafel in advance?
Yes! You can store cooked falafel in the fridge for up to 4 days or freeze them for up to 3 months. Reheat in a skillet or oven.
2. What’s the best type of cottage cheese to use?
Full-fat cottage cheese adds the best creaminess and flavor, but low-fat works well too. For a smoother texture, blend it before adding.
3. Can I use store-bought falafel?
Absolutely! If you’re short on time, pre-made falafel is a great shortcut. Just warm them up before adding to your bowl.
4. What can I substitute for quinoa or rice?
Try farro, bulgur, cauliflower rice (for low-carb), or even a bed of leafy greens for a lighter version.