Total Time: 25 minutes | Prep: 10 minutes | Cook: 15 minutes
When the dinner clock is ticking but you still want something nourishing, these quick-baked falafel bowls deliver Mediterranean flavors without the traditional frying mess.
Ingredients
For the falafel:
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 3 tablespoons all-purpose flour
- 2 tablespoons fresh parsley, chopped (or 2 teaspoons dried)
- 1 small garlic clove, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda
For the bowls:
- 2 cups cooked rice (white or brown)
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup store-bought hummus
- 4 tablespoons Greek yogurt
- Lemon wedges, for serving
Instructions
- Preheat your oven to 425°F and line a baking sheet with parchment paper.
- Pat the chickpeas dry with a paper towel. Time-saving tip: The drier your chickpeas, the faster your falafels will come together!
- In a food processor, combine chickpeas, olive oil, flour, parsley, garlic, cumin, coriander, salt, and baking soda. Pulse until well combined but still slightly chunky (about 10-12 pulses).
- Using a tablespoon or small cookie scoop, form the mixture into 12-16 balls and place them on the prepared baking sheet. Gently flatten each ball slightly with your palm.
- Bake for 15 minutes, flipping halfway through, until golden brown and crispy on the outside.
- While the falafel bakes, prepare your bowl components:
- Warm the rice if using leftover rice
- Chop the vegetables
- Set out the hummus and yogurt
- Assemble your bowls by dividing the rice among 4 bowls and topping with the baked falafel, cucumber, tomatoes, and red onion. Add a dollop of hummus and Greek yogurt to each bowl.
- Serve with lemon wedges for squeezing over the top.
Ingredient Swaps & Tips
No chickpeas? Use white beans instead for a milder flavor.
- Gluten-free option: Substitute the all-purpose flour with chickpea flour or gluten-free flour blend.
- Veggie alternatives: Swap any vegetables based on what you have—grated carrots, bell peppers, or avocado all work great.
- Grain options: Quinoa, couscous, or cauliflower rice all make excellent substitutes for regular rice.
- No food processor? Use a potato masher to crush the chickpeas, then mix everything by hand.
- Meal prep magic: Double the falafel recipe and freeze half for an even quicker dinner next week.
Kid-friendly tip: Set up a “build-your-own” falafel bowl station and let the kids assemble their own bowls. Even picky eaters are more likely to try foods they’ve helped prepare!
These falafel bowls make fantastic leftovers for lunch the next day, too. Just store the components separately and assemble when ready to eat.
Do you have a family-favorite recipe that saves dinnertime? Submit it to contact@organizedmomcollective.com to be featured in a future post!
