Falafel Bowl with Pickled Onions Roasted Veggies & Creamy Tahini Sauce
This vibrant Mediterranean falafel bowl brings together crispy homemade (or store-bought) falafel, quick-pickled onions, roasted cauliflower and carrots, a fluffy couscous base, fresh greens, and a silky lemon-tahini sauce. It’s satisfying, balanced, and packed with plant-based power.
⏱️ Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients:
For the Bowl:
6–8 falafel (homemade or store-bought, baked or air-fried)
1/2 head cauliflower, cut into florets
2 carrots, peeled and sliced into sticks
2 tbsp olive oil
Salt, pepper, paprika to taste
1 cup cooked couscous or quinoa
1/2 cup baby spinach or arugula
1/2 cup cherry tomatoes, halved
2 tbsp crumbled feta (optional)
Quick Pickled Onions:
1/2 red onion, thinly sliced
2 tbsp red wine vinegar or apple cider vinegar
1/4 tsp sugar
Pinch of salt
Creamy Lemon Tahini Sauce:
3 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 garlic clove, finely grated
2–4 tbsp cold water (to thin)
Salt to taste
Instructions:
Step 1: Pickle the Onions
1. In a bowl, toss red onion slices with vinegar, sugar, and salt.
2. Let sit for at least 20 minutes while you prep the rest.
Step 2: Roast the Veggies
1. Preheat oven to 220°C (425°F).
2. Toss cauliflower and carrots with olive oil, paprika, salt, and pepper.
3. Roast on a baking tray for 20–25 minutes, flipping halfway through, until golden and tender.
Step 3: Prepare Tahini Sauce
1. Whisk tahini, lemon juice, olive oil, and garlic.
2. Add water 1 tbsp at a time until smooth and pourable. Season with salt.
Step 4: Cook the Falafel
1. If using homemade or frozen falafel, bake or air-fry according to package/instructions until crisp.
Step 5: Assemble the Bowl
1. Add cooked couscous or quinoa to the bowl base.
2. Top with roasted cauliflower and carrots, falafel, baby greens, cherry tomatoes, and pickled onions.
3. Drizzle generously with tahini sauce and top with feta if desired.
4. Garnish with parsley or mint.
Notes:
- Use store-bought falafel for a quicker version.
- Make pickled onions in advance — they stay fresh in the fridge for a week.
- Swap veggies depending on season (zucchini, sweet potato, bell pepper all work well).
Tips:
Crispy falafel tip: Air fry or pan-fry for a golden crust!
Tahini too thick? Add cold water slowly and whisk until it loosens.
Meal prep: Make couscous, sauce, and veggies ahead — assemble when ready to eat.
❓ Frequently asked questions FAQ:
Q: Can I use rice instead of couscous?
A: Yes — any grain like brown rice, farro, bulgur, or even lentils works well.
Q: Is this bowl vegan?
A: Yes, just skip the feta cheese or use a plant-based version.
Q: How do I store leftovers?
A: Keep components in separate containers; assemble fresh for best texture.
️ Nutritional Information
Calories: 540
Protein: 18g
Fat: 27g
Carbohydrates: 55g
Fiber: 10g
Sugar: 7g
Sodium: 500mg