Crispy Falafel Bowl with Orange-Tahini Dressing and Pickled Onions
This vibrant Mediterranean bowl features crispy baked falafel, fresh vegetables, couscous, and a bright orange-tahini dressing that brings sweetness, acidity, and creaminess all at once. It’s finished with quick-pickled onions and fresh mint for a flavor-packed, colorful, modern meal.
⏱️ Time Required:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients:
For the Falafel (baked or air-fried):
1 can (15 oz) chickpeas, rinsed and patted dry
½ cup fresh parsley
2 cloves garlic
¼ cup onion, chopped
1 teaspoon ground cumin
½ teaspoon coriander
1 tablespoon flour or chickpea flour
1 tablespoon lemon juice
Salt and pepper
1 tablespoon olive oil (for brushing or air-frying)
For the Orange-Tahini Dressing:
2 tablespoons tahini
2 tablespoons fresh orange juice
1 tablespoon lemon juice
1 teaspoon maple syrup or honey
1 tablespoon olive oil
Pinch of salt and black pepper
Water to thin, if needed
For the Bowl:
1 cup couscous or quinoa, cooked and fluffed
½ cup cherry tomatoes, halved
½ cup cucumber, chopped
½ cup shredded carrots
¼ cup feta or avocado slices
Fresh mint or parsley, chopped
Quick Pickled Onions:
¼ small red onion, thinly sliced
2 tablespoons lemon juice or vinegar
Pinch of salt and sugar
Instructions:
1. Pickle the onions:
Combine onion, lemon juice, salt, and sugar. Let sit at room temperature while you prep the rest.
2. Make the falafel:
Add all falafel ingredients to a food processor. Pulse until crumbly but sticky enough to form balls.
Form into small patties or balls.
Bake at 400°F (200°C) for 25 minutes (flipping halfway), or air-fry at 375°F (190°C) for 15 minutes until golden and crispy.
3. Make the dressing:
Whisk tahini, orange juice, lemon juice, olive oil, honey, salt, and pepper until creamy. Thin with water if needed.
4. Assemble the bowl:
Start with couscous or quinoa.
Add veggies: cucumber, tomatoes, carrots, and avocado or feta.
Top with crispy falafel and pickled onions.
Drizzle generously with orange-tahini dressing. Garnish with fresh herbs.
Why This Recipe Ranks High:
Balanced: Healthy fats, plant protein, fiber, and fresh veg
Original: Orange tahini adds a sweet citrus twist to the classic bowl
Meal-prep friendly: Everything keeps well for 3–4 days
❓ frequently asked questions FAQ:
Q: Can I use store-bought falafel?
A: Yes! Just bake or pan-sear for a shortcut.
Q: Can I make this vegan and gluten-free?
A: Yes — it’s already vegetarian, and just use GF couscous or quinoa.
Q: What protein can I add instead of falafel?
A: Grilled chicken, halloumi, or tofu work beautifully.
Nutritional Information
Calories: ~410
Protein: 14g
Fat: 18g
Carbs: 45g
Fiber: 8g
Sugar: 6g
Sodium: ~380mg