Oven-Baked Falafel Bowls

chickpeas falafels ingredients Instructions meal prep nutrition oven-baked falafel bowls Recipe Salad vegan vegetarian

Posted October 11, 2023 by: Admin #Kitchen

Prepare these delectable oven-baked falafel bowls as an excellent meal prep strategy for creating scrumptious and nutritious week-long lunches. You can effortlessly put them together over the weekend.

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Oven-Baked Falafel Bowls

Making falafels may seem intricate, but it’s actually quite straightforward. While they do demand some time and attention, crafting them at home is not overly complex. Most restaurant falafels are deep-fried, but oven-baked falafels are equally delicious and arguably simpler to prepare. Just toss all the ingredients into a food processor, shape them into balls, and let the oven work its magic. Moreover, once baked, they store exceptionally well in the refrigerator, making them a perfect choice for preparing weekday lunches.

The ingredients featured in these oven-baked falafel bowls are my personal recommendations, but you can certainly include your favorite ingredients. Packed with plant-based protein, fresh vegetables, and a luscious dressing, these bowls constitute a well-balanced meal that will keep you satisfied for hours.

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Oven-Baked Falafel Bowls

These oven-baked falafel bowls make for an outstanding meal prep option as they can be stored in the fridge for several days. For optimal results, ensure you use dry chickpeas and soak them overnight before cooking.

Ingredients

Falafels:

  • 1 1/4 cup dry chickpeas (or 2 x 15oz canned chickpeas)
  • 1/4 red onion, finely chopped
  • 4 cloves of garlic, minced
  • 1/4 cup minced parsley
  • 1 1/2 teaspoons of cumin
  • 1 1/2 teaspoons of coriander
  • 1 teaspoon of salt
  • 1/2 teaspoon of black pepper
  • 1 tablespoon of olive oil + 2 additional tablespoons for baking

Bowls:

  • 1 box or bag of mixed greens
  • 1/2 cucumber, diced
  • 2 tomatoes, diced
  • 1/4 red onion, diced
  • 1 cup of black olives
  • 1 lemon, cut into wedges

Dressing:

  • 1/4 cup of tahini
  • 1/4 cup of water
  • 2 tablespoons of olive oil
  • 3 cloves of garlic, grated
  • 1/2 lemon, juiced
  • A pinch of sea salt

Instructions

  • The night before, place dry chickpeas in a large bowl, completely covering them with water, and let them soak at room temperature for 4-24 hours. The dry chickpeas will expand significantly, so ensure you use plenty of water. Once soaked, drain and rinse thoroughly. (You can use canned chickpeas for this recipe, but the falafels may not turn out as crispy.)
  • Preheat the oven to 425°F.
  • Spread the drained and rinsed chickpeas on a large baking sheet and pat them dry with a towel. It’s essential to have the chickpeas as dry as possible before baking to achieve the crispiest falafels.
  • In a large food processor, blend the chickpeas, red onion, garlic, parsley, cumin, coriander, salt, pepper, and 1 tablespoon of olive oil until well combined. You may need to pause the food processor and scrape down the sides a few times.
  • Scoop the mixture into 2-tablespoon portions and shape them into balls. There should be enough mixture to make 12 falafels. The dough may be slightly sticky, but if it’s too tacky, refrigerate it for 10 minutes before shaping the balls.
  • Once all the falafels are formed, pour the remaining 2 tablespoons of oil onto a large rimmed baking sheet and evenly coat the pan. Place the falafels on the baking sheet, gently pressing them down to flatten slightly. (You can leave them as balls, but they’ll have a better texture if you flip them halfway through baking.)
  • Transfer the baking sheet to the oven and bake for 20-25 minutes, flipping the falafels carefully halfway through baking, until they’re golden on both sides.
  • While the falafels are baking, prepare the dressing and vegetables. Combine all the dressing ingredients in a small bowl or jar, whisk to combine, and set aside. In a separate bowl, mix the cucumber, tomatoes, and red onion, and set aside.
  • In four storage containers or bowls, add 1-2 large handfuls of leafy greens, distribute the vegetable mixture and olives evenly, and set aside.
  • Once the falafels have cooled, add three falafels to each bowl, along with a lemon wedge, and drizzle with the dressing before serving.
  • The bowls can be consumed immediately or stored in the fridge for up to 5 days. If storing, refrain from adding the dressing until serving.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 581 calories
  • Sugar: 13 grams
  • Fat: 34 grams
  • Carbohydrates: 61 grams
  • Fiber: 12 grams
  • Protein: 19 grams

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