Mediterranean Falafel Bowl with Tomato-Cucumber Salad & Lemon-Herb Quinoa
This bowl brings together crispy baked falafel, fluffy lemony quinoa, fresh tomato-cucumber salad, and a tangy tahini yogurt drizzle. It’s balanced, plant-based, and incredibly satisfying.
⏱️ Time Required
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Ingredients
For the Bowl:
1 cup quinoa
2 cups water or vegetable broth
Zest of 1 lemon
1 tbsp olive oil
Salt to taste
For the Baked Falafel:
1½ cups cooked chickpeas (or canned, drained)
½ small onion, roughly chopped
2 garlic cloves
¼ cup fresh parsley
¼ cup fresh cilantro or dill
1 tsp cumin
1 tsp ground coriander
2 tbsp flour or chickpea flour
Salt & pepper to taste
1 tbsp olive oil (for brushing or drizzling)
Tomato-Cucumber Salad:
1 cup cherry tomatoes, halved
1 cup cucumber, diced
2 tbsp red onion, finely chopped
1 tbsp lemon juice
1 tbsp olive oil
Salt & pepper to taste
Chopped mint or parsley
Lemon-Tahini Yogurt Sauce:
¼ cup plain Greek yogurt or unsweetened vegan yogurt
1 tbsp tahini
1 tbsp lemon juice
1 tbsp olive oil
1 garlic clove, minced
Salt to taste
Water to thin (if needed)
Instructions
1. Cook the Quinoa
Rinse quinoa and add to pot with water or broth and a pinch of salt.
Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
Remove from heat and let sit for 5 minutes. Fluff with a fork and stir in lemon zest and olive oil.
2. Make the Baked Falafel
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Add chickpeas, onion, garlic, herbs, spices, flour, salt, and pepper to a food processor.
Pulse until mixture is chunky but holds together when pressed.
Form into small balls or patties and place on the baking sheet.
Brush lightly with olive oil and bake for 20–25 minutes, flipping halfway, until golden.
3. Make the Salad & Sauce
Mix all salad ingredients in a bowl and toss well.
Whisk together all sauce ingredients in a small bowl, adding a bit of water for a pourable consistency.
4. Assemble the Bowls
In each bowl, add a scoop of lemony quinoa.
Top with baked falafel, tomato-cucumber salad, and a drizzle of the yogurt tahini sauce.
Garnish with more herbs, a lemon wedge, or chili flakes if desired.
✅ Notes & Swaps
No food processor? Mash falafel ingredients by hand and mix well — just make sure to finely chop herbs and onion.
Gluten-free? Use chickpea flour or oat flour for the falafel.
Add-ons: Roasted eggplant, olives, or pickled onions are great additions.
Nutrition Estimate
Calories ~480 kcal
Protein ~19 g
Carbohydrates ~50 g
Fiber ~12 g
Fat ~20 g
Sodium ~350 mg