Description
A vibrant and healthy Mediterranean Baked Falafel Bowl recipe perfect for vegetarian meal prep. These crispy baked falafel patties are paired with refreshing tzatziki and a fresh vegetable salad, creating a flavorful and satisfying meal that’s easy to prepare and perfect for lunches or dinners.
Ingredients
Scale
Falafel
- 4 cups cooked chickpeas
- 3 tbsp olive oil
- 2 cups spinach
- 1/4 cup parsley
- 3 garlic cloves, minced
- 1 tsp cumin
- 1 tbsp chili powder
- 2 tbsp dried mint
- 1/3 cup red onion, chopped
- 1 small red pepper, chopped
- Salt and pepper, to taste
Tzatziki
- 2 cups plain Greek yogurt
- 2 garlic cloves, minced
- 4 heaping tbsp dill, thinly chopped
- 1 tsp olive oil
- 2/3 cup thinly chopped cucumber
- Salt and pepper, to taste
Salad
- 2 cucumbers, chopped
- 1 red onion, chopped
- 2 green peppers, chopped
- 2 cups ripe tomatoes, chopped
- 2 tbsp dill, thinly chopped
- 2 tbsp olive oil
- 1 cup olives
- Salt and pepper, to taste
Instructions
- Prepare the Falafel Mixture: Add the cooked chickpeas, olive oil, spinach, parsley, chili powder, cumin, and dried mint into a food processor or a bowl if using an immersion blender. Process until almost smooth, leaving about one-fifth of the mixture slightly chunky. Stir in salt, pepper, the chopped red pepper, thinly chopped red onion, and minced garlic. Taste and adjust seasoning as needed.
- Shape and Bake Falafel: Preheat your oven to 350°F (180°C). Using a tablespoon, scoop the mixture and shape into balls using wet hands. Line a baking sheet with parchment paper, grease it lightly with oil, and place the balls with space between them. Flatten the balls by pressing down to form patties. You should yield about 24-25 patties. Bake for approximately 20 minutes or until golden brown.
- Prepare the Tzatziki: While the falafel bakes, finely chop cucumbers and dill for the tzatziki, reserving some dill for the salad. In a small bowl, combine the plain Greek yogurt, minced garlic, chopped dill, olive oil, and cucumbers. Mix well and season with salt and pepper to taste.
- Make the Salad: Chop the cucumbers, tomatoes, green peppers, and red onion into bite-sized pieces. In a large bowl, combine these vegetables with the reserved dill, olives, olive oil, and season with salt and pepper. Toss everything together to meld the flavors.
- Assemble the Bowls: Once the falafel patties are baked and slightly cooled, serve them in bowls topped with a generous dollop of tzatziki and a portion of the fresh Mediterranean salad. Add olives on the side for extra flavor and enjoy!
Notes
- Baking the falafel instead of frying reduces oil usage, making this recipe healthier.
- Adjust the spice levels in the falafel mixture to suit your taste preferences.
- Wet your hands when shaping the falafel to prevent sticking.
- For a firmer texture, refrigerate the falafel mixture for 30 minutes before shaping.
- Leftover falafel can be stored in the refrigerator for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Keywords: Mediterranean falafel, baked falafel bowl, vegetarian meal prep, healthy falafel recipe, tzatziki sauce, Mediterranean salad
