Falafel Casserole
Experience a bold twist on a Middle Eastern classic with this hearty and wholesome Falafel Casserole! Perfect for weeknight dinners or meal prep, this layered dish combines crispy, golden falafel, fluffy quinoa, and a vibrant medley of roasted zucchini, red bell pepper, and red onion, all seasoned with warming spices like cumin and smoked paprika. Finished with a creamy homemade tahini sauce and a sprinkle of fresh parsley, this casserole delivers a nutrient-packed, plant-based meal that's as satisfying as it is flavorful. Easy to assemble and baked to perfection, it's a must-try for lovers of Mediterranean-inspired dishes looking to diversify their vegetarian or vegan repertoire.
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Recipe Information
Ingredients
- 2 cups Falafel mix
- 1.5 cups Water
- 1 cup Quinoa
- 2 cups Vegetable broth
- 2 medium Zucchini
- 1 large Red bell pepper
- 1 large Red onion
- 2 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.5 cup Tahini
- 2 tablespoons Lemon juice
- 1 clove Garlic
- 3 tablespoons Water (for sauce)
- 0.25 cup Fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
In a medium pot, combine quinoa and vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
In a large bowl, mix the falafel mix with 1.5 cups of water. Let the mixture sit for 10 minutes to hydrate, then shape it into small balls or patties.
Chop the zucchini, red bell pepper, and red onion into bite-sized pieces. Spread them evenly on a baking sheet and drizzle with olive oil. Sprinkle with cumin, smoked paprika, and salt. Toss the vegetables to coat, then roast in the oven for 20 minutes, stirring halfway through.
While the vegetables roast, heat a non-stick skillet over medium heat. Add the falafel balls or patties and cook for 3–4 minutes per side until golden brown. Work in batches if necessary.
In a small bowl, whisk together the tahini, lemon juice, minced garlic, and 3 tablespoons of water to create a smooth sauce. Adjust consistency with extra water if needed.
In a greased 9x13-inch casserole dish, layer the cooked quinoa evenly at the bottom. Top with the roasted vegetables and the cooked falafel balls.
Drizzle the tahini sauce generously over the top and garnish with freshly chopped parsley.
Bake the assembled casserole at 400°F (200°C) for 10 minutes to warm everything through.
Serve hot and enjoy your flavorful Falafel Casserole!
Nutrition Facts
Calories |
3665 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 166.9 g | 214% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12344 mg | 537% | |
| Total Carbohydrate | 430.9 g | 157% | |
| Dietary Fiber | 66.8 g | 239% | |
| Total Sugars | 56.5 g | ||
| Protein | 123.1 g | 246% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 9993 mg | 769% | |
| Iron | 42883.5 mg | 238242% | |
| Potassium | 4512 mg | 96% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
