Mediterranean Falafel Bowl with Tzatziki Sauce
This Mediterranean Falafel Bowl is a vibrant, healthy meal packed with crispy homemade falafel, fresh vegetables, fluffy grains, and a creamy, tangy tzatziki sauce. It’s a perfect balance of flavors and textures—crunchy, creamy, and refreshing! Whether you’re meal-prepping or making a quick lunch, this bowl is satisfying, nutritious, and full of Mediterranean goodness.
⏳ Time Breakdown
Prep Time: 20 minutes
Chilling Time :30 minutes
Cooking Time: 20 minutes
Total Time: 1 hour 10 minutes
Ingredients
For the Falafel:
1 ½ cups dried chickpeas (soaked overnight) or 1 (15 oz) can chickpeas, drained & rinsed
½ cup fresh parsley, chopped
½ cup fresh cilantro, chopped
½ small red onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon baking soda (for crispiness)
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons flour (or chickpea flour for gluten-free)
2 tablespoons water (if needed)
2 tablespoons olive oil (for baking) or 1 cup oil (for frying)
For the Tzatziki Sauce:
1 cup Greek yogurt
½ cucumber, grated and squeezed dry
1 tablespoon lemon juice
1 tablespoon olive oil
1 clove garlic, minced
1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
½ teaspoon salt
¼ teaspoon black pepper
For the Mediterranean Bowl:
2 cups cooked quinoa or brown rice
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup red onion, thinly sliced
½ cup kalamata olives, pitted
½ cup crumbled feta cheese (optional)
1 cup shredded lettuce or mixed greens
1 lemon, cut into wedges for serving
Step-by-Step Instructions
Step 1: Prepare the Falafel Mixture
1. If using dried chickpeas, soak them in water overnight (8-12 hours), then drain and pat dry.
2. Add chickpeas, parsley, cilantro, red onion, garlic, cumin, coriander, baking soda, salt, pepper, and flour to a food processor.
3. Pulse until you get a coarse, grainy mixture that holds together when pressed. Add a little water if too dry.
4. Transfer the mixture to a bowl, cover, and chill for at least 30 minutes to firm up.
Step 2: Cook the Falafel
Baking Method:
1. Preheat the oven to 400°F (200°C).
2. Shape the mixture into small balls or patties and place on a parchment-lined baking sheet.
3. Brush each falafel with olive oil and bake for 20-25 minutes, flipping halfway, until golden brown.
Pan-Frying Method:
1. Heat ½ inch of oil in a skillet over medium heat.
2. Shape the falafel into small balls and carefully add to the pan.
3. Fry for 2-3 minutes per side until crispy and deep golden brown.
4. Transfer to a paper towel-lined plate to drain excess oil.
Step 3: Make the Tzatziki Sauce
1. Grate the cucumber, then squeeze out excess liquid using a towel.
2. In a bowl, mix Greek yogurt, grated cucumber, lemon juice, olive oil, garlic, dill, salt, and pepper.
3. Stir well and chill in the fridge for at least 15 minutes.
Step 4: Assemble the Mediterranean Bowl
1. Divide cooked quinoa or brown rice into bowls.
2. Arrange cherry tomatoes, cucumbers, red onion, olives, lettuce, and feta cheese around the bowl.
3. Add crispy falafel on top.
4. Drizzle with tzatziki sauce and squeeze fresh lemon juice over the bowl.
Notes & Tips
Can I use canned chickpeas for falafel?
A:Yes, but the texture will be softer. Reduce added water to keep the mixture firm.
How do I store leftovers?
A:Falafel: Store in an airtight container for up to 3 days in the fridge. Reheat in the oven at 350°F for 10 minutes.
Tzatziki sauce: Store in the fridge for 2-3 days.
Can I freeze falafel?
A:Yes! Freeze uncooked falafel on a tray, then transfer to a bag. Fry or bake directly from frozen.
What are good toppings?
A:Avocado slices
Hummus drizzle
Pickled red onions
Nutritional Information
Calories: 420
Protein: 18g
Carbs: 50g
Fat: 18g
Fiber: 10g
Sugar: 6g
This Mediterranean Falafel Bowl with Tzatziki Sauce is packed with bold flavors, textures, and nutrients. It’s the perfect healthy, plant-based meal that will leave you feeling satisfied and energized!