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Falafel Rainbow Bowl

Rachele (Pebbles and Toast)
A delicious oil-free baked falafel bowl filled with greens, veggies, falafel, and tzatziki sauce.
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Prep Time 1 hour
Cook Time 20 minutes
Course Main Course
Cuisine Middle East
Servings 4

Equipment

  • food processor
  • oven
  • Pressure Cooker

Ingredients
  

Baked Falafel Ingredients

  • 2 cups dried garbanzo beans chickpeas or 4-5 cups cooked/canned
  • 1 onion roughly chopped
  • 1 ½ cups parsley chopped
  • 1 cup cilantro chopped
  • 1 jalapeño chopped
  • 5 cloves fresh garlic minced
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp coriander
  • 1 Tbsp cumin
  • 1 tsp baking soda
  • ½ tsp cardamom
  • ½ tsp black pepper
  • 1 Tbsp lemon juice
  • 1 Tbsp lemon zest

Tzatziki Sauce Ingredients

  • 1 cup yogurt
  • 1 cucumber grated or finely diced
  • 1 Tbsp fresh lemon juice
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • Salt to taste optional

Falafel Bowl Ingredients

  • 2 cups mixed salad greens
  • 2 cups cooked grain*
  • 1 cucumber chopped
  • 1-2 tomatoes chopped
  • ½ purple onion chopped
  • Kalama olives slivered
  • roasted red peppers chopped
  • baked falafel
  • tzatziki sauce

Instructions
 

Falafel Instructions

  • Cover and Soak garbanzo beans in water overnight.
  • After 12 hours, rinse and the garbanzo beans and place in an Instant Pot or pressure cooker and cover with water.
  • Cook on high pressure for 9 minutes, release pressure naturally. When complete, gently rinse the garbanzo beans in cool water and drain.
  • Meanwhile, preheat the oven to 400° F.
  • Using a food processor chopping blade, pulse the onions until finely diced. Then spoon the onion mixture into a large mixing bowl.
  • Pulse the cilantro, parsley, garlic, and jalapeño next. Then add to the mixing bowl.
  • Pulse the cooked garbanzo beans 2-4 times. You do not want this mixture smooth or the falafel will be too mushy and not hold its form. You should see bits of bean.
  • Spoon the garbanzo beans into the bowl and add all of the remaining ingredients.
  • Stir to combine.
  • Shape into 1-inch balls and place on a baking sheet with parchment or silicon mat.
  • Bake for 20 minutes or until lightly golden on top.

Falafel Rainbow Bowl

  • In an individual bowl, add mixed salad greens, cooked grain, cucumber, tomatoes, onion, kalamata olives, roasted red peppers, falafel, hummus, and/or tzatziki sauce.
  • Repeat for remaining bowls and serve!

Tzatziki Sauce

  • To make the Tzatziki sauce, stir to combine the following ingredients in a bowl.

Notes

• Do not overbake the falafel or they will be too dry.
• You can use any kind of whole grain: quinoa, sorghum, millet, bulgur, couscous.
Keyword bowl, chickpeas, cucumber, falafel, garbanzo beans, oil-free, olives, plant-based, tomato, tzatziki, vegan, vegetable, vegetables, veggie, wfpb