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Falafel Bowls With Hummus - A Fresh, Satisfying Meal

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 4 servings

Ingredients

  • For the Falafel: 2 cans (15 oz each) chickpeas, drained and patted dry
  • 1 small onion, roughly chopped
  • 3 cloves garlic
  • 1 cup fresh parsley leaves (packed)
  • 1/2 cup fresh cilantro leaves (packed, optional but great)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika (optional)
  • 1 teaspoon baking powder
  • 1/2–3/4 cup breadcrumbs or oat flour (as needed for texture)
  • 1 teaspoon kosher salt, plus more to taste
  • Black pepper to taste
  • Olive oil for pan-frying or baking
  • For the Hummus: 1 can (15 oz) chickpeas, drained
  • 1/4 cup tahini
  • 2 tablespoons lemon juice (more to taste)
  • 1 small garlic clove
  • 2–4 tablespoons cold water
  • 2 tablespoons olive oil
  • 1/2 teaspoon kosher salt
  • For the Tahini Dressing: 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon maple syrup or honey
  • 1 small garlic clove, grated
  • 2–4 tablespoons warm water to thin
  • Pinch of salt
  • Bowl Components: 2 cups cooked grains (rice, quinoa, bulgur, or couscous)
  • 1–2 cups chopped cucumbers
  • 1–2 cups cherry tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • 1 cup shredded carrots or thinly sliced radishes
  • 1/2 cup chopped fresh parsley or mint
  • Lemon wedges
  • Optional extras: olives, pickled red onions, feta (if not vegan), pita chips

Instructions

  • Prep the grains. Cook your chosen grain according to package directions. Fluff and set aside. A simple drizzle of olive oil and pinch of salt keeps them tasty.
  • Make the hummus. In a food processor, blend chickpeas, tahini, lemon juice, garlic, salt, and olive oil. Add cold water 1 tablespoon at a time until smooth and creamy. Adjust lemon and salt to taste.
  • Pulse the falafel mixture. To the same processor (no need to wash fully), add drained chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, salt, and pepper. Pulse until finely chopped but not pureed; you want a coarse, sticky mixture.
  • Add binder. Sprinkle in baking powder and 1/2 cup breadcrumbs or oat flour. Pulse to combine. If the mix still feels wet, add more crumbs 1 tablespoon at a time until it holds together when pressed.
  • Shape the falafel. Scoop and roll into walnut-sized balls or small patties. Place on a tray and chill 15–20 minutes to firm up. This helps them cook without falling apart.
  • Cook the falafel. Pan-fry: Heat a slick of olive oil in a nonstick skillet over medium heat. Cook falafel 3–4 minutes per side until deeply golden and crisp.
  • Bake: Brush a sheet pan with oil. Arrange falafel, drizzle lightly, and bake at 425°F (220°C) for 18–22 minutes, flipping halfway.
  • Air-fry: Spray basket, air-fry at 380°F (193°C) for 10–12 minutes, shaking once.
  • Whisk the tahini dressing. In a small bowl, whisk tahini, lemon, maple syrup, garlic, salt, and water until smooth and pourable. It should coat a spoon but still drizzle.
  • Prep the veggies. Chop cucumbers and tomatoes, slice onion, and shred carrots. Toss with a pinch of salt and a squeeze of lemon for quick brightness.
  • Assemble the bowls. Spoon a generous swirl of hummus into each bowl. Add a scoop of grains, nestle in 3–4 falafel, and pile on the veggies and herbs. Drizzle with tahini dressing and finish with lemon wedges.
  • Finish and serve. Add any extras like olives or feta. Taste and adjust salt, lemon, and dressing as needed. Serve warm falafel over cool hummus for the best contrast.