Mediterranean High-Protein Falafel Bowl with Veggies & Tzatziki Sauce
This Mediterranean falafel bowl is a nutrient-rich, high-protein meal ideal for lunch or dinner. Homemade baked falafels made from chickpeas and lentils provide protein and fiber, while fresh veggies, quinoa, and creamy tzatziki sauce create a wholesome, satisfying bowl. It’s vibrant, colorful, and perfect for anyone following a Mediterranean or plant-forward diet.
Prep & Cook Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
For the Falafel:
1 cup cooked chickpeas (or canned, rinsed and drained)
½ cup cooked green or brown lentils
1 small onion, chopped
2 cloves garlic, minced
½ cup fresh parsley
2 tbsp chickpea flour (or all-purpose flour)
1 tsp ground cumin
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
1–2 tbsp olive oil for baking
For the Bowl:
1 cup cooked quinoa (or brown rice for variation)
1 cup cherry tomatoes, halved
1 cucumber, diced
1 cup shredded carrots
1 cup fresh spinach or arugula
½ red onion, thinly sliced
Optional: ¼ cup olives, sliced
For the Tzatziki Sauce:
½ cup Greek yogurt (or plant-based yogurt for vegan option)
½ cucumber, grated and excess water squeezed out
1 clove garlic, minced
1 tbsp lemon juice
1 tbsp fresh dill, chopped
Salt & pepper to taste
Instructions
1. Prepare the Falafel:
Preheat oven to 200°C (400°F).
In a food processor, combine chickpeas, lentils, onion, garlic, parsley, chickpea flour, cumin, paprika, salt, and pepper. Pulse until mixture is coarse but holds together.
Shape mixture into small balls or patties (about 1.5 inches in diameter).
Place on a baking sheet lined with parchment paper, lightly brush or spray with olive oil.
Bake for 20–25 minutes, flipping halfway, until golden and firm.
2. Cook the Quinoa:
Rinse 1 cup quinoa under cold water.
Combine with 2 cups water in a saucepan, bring to boil, reduce heat, and simmer for 15 minutes until water is absorbed. Fluff with a fork and set aside.
3. Prepare the Tzatziki Sauce:
In a small bowl, mix Greek yogurt, grated cucumber, minced garlic, lemon juice, dill, salt, and pepper.
Chill until ready to serve.
4. Assemble the Bowl:
Start with a base of quinoa in each bowl.
Add spinach, shredded carrots, cherry tomatoes, cucumber, red onion, and olives if using.
Top with 3–4 baked falafel balls.
Drizzle generously with tzatziki sauce.
5. Serve:
Optional: sprinkle with paprika or extra parsley for garnish.
Serve immediately, or pack for a healthy meal prep option.
Tips & Notes
Extra Protein: Add ¼ cup roasted edamame or 2 boiled eggs to increase protein further.
Crispier Falafel: Bake at higher heat (220°C / 425°F) for 15–18 minutes for a crisp exterior.
Make Ahead: Falafel and tzatziki can be made 1–2 days ahead; store separately in the fridge.
Flavor Variation: Add a pinch of coriander or cayenne to the falafel mixture for a warm spice kick.
Frequently Asked Questions (FAQs)
Q: Can I fry the falafel instead of baking?
A: Yes, shallow or deep fry in 1–2 tbsp oil until golden brown, but baking is healthier and lower in calories.
Q: Can I make it vegan?
A: Use plant-based yogurt for the tzatziki sauce, and ensure falafel is baked without egg.
Q: Can I use canned lentils?
A: Yes! Drain and rinse them before adding to the falafel mix.
Q: How long will leftovers last?
A: Store falafel and veggies separately in airtight containers in the fridge for up to 3 days. Tzatziki lasts 2–3 days.
Nutritional Information
Calories: ~420 kcal
Protein: 18 g
Carbohydrates: 45 g
Fiber: 12 g
Fat: 14 g
Saturated Fat: 3 g
Sugar: 5 g
Sodium: 320 mg