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Falafel Bowl
Created by: Howcan Team
Ingredients
- 1 cup dried chickpeas
- 1/2 cup chopped onion
- 3 cloves garlic, minced
- 1/4 cup chopped fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon baking soda
- 4 tablespoons all-purpose flour
- Vegetable oil for frying
- 4 cups cooked quinoa or rice
- 2 cups shredded lettuce
- 1 cup diced tomatoes
- 1 cup diced cucumber
- 1/2 cup sliced red onion
- 1/4 cup chopped fresh mint
- 1/4 cup chopped fresh cilantro
- 1/2 cup tahini
- 1/4 cup water
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Place the dried chickpeas in a large bowl and cover with water. Let soak for at least 8 hours or overnight. Drain well.
- In a food processor, combine the soaked chickpeas, chopped onion, minced garlic, parsley, cumin, coriander, cayenne pepper, salt, black pepper, and baking soda. Pulse until the mixture is finely ground but not pureed.
- Transfer the mixture to a bowl and stir in the flour. Cover and refrigerate for at least 1 hour.
- In the meantime, prepare the tahini sauce by whisking together the tahini, water, lemon juice, salt, and pepper. Set aside.
- Form the falafel mixture into small balls or patties. Heat the vegetable oil in a large skillet over medium-high heat. Fry the falafel in batches until golden brown and crispy, about 3-4 minutes per side. Drain on paper towels.
- To assemble the falafel bowls, divide the cooked quinoa or rice among 4 bowls. Top with shredded lettuce, diced tomatoes, diced cucumber, sliced red onion, fresh mint, and fresh cilantro. Add the crispy falafel on top and drizzle with the tahini sauce.
- Serve the falafel bowls immediately and enjoy!
The history of the Falafel Bowl dates back to ancient Egypt, where it was first created using ground fava beans, herbs, and spices. Over time, the recipe evolved, and chickpeas became the primary ingredient. This delicious dish gained popularity across the Middle East, particularly in countries like Lebanon, Israel, and Egypt. The crispy, golden-brown falafel balls are traditionally served in a bowl with fresh vegetables, hummus, tahini, and pita bread. Today, the best Falafel Bowls can be found in bustling markets and street food stalls in cities like Tel Aviv and Beirut. The key to a perfect Falafel Bowl lies in the crispy exterior and flavorful, moist interior of the falafel, as well as the freshness of the accompanying ingredients. Chefs often add their own unique twist to the dish, incorporating ingredients like pickled turnips, tabbouleh, or spicy harissa sauce. For a famous alternative method, some chefs opt to bake the falafel instead of frying it, resulting in a healthier yet equally delicious version of the dish.
50 min
4
400 calories
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