Heart-Healthy Falafel Bowl
Wholesome, nourishing, and bursting with flavor, the Heart-Healthy Falafel Bowl is a delightful twist on a Mediterranean classic. This plant-based recipe features oven-baked falafels made from soaked chickpeas, fresh parsley, cilantro, and warm spices like cumin and coriander, creating a lighter, oil-free alternative to traditional fried falafel. Paired with a crisp and refreshing salad of lettuce, cherry tomatoes, cucumber, and red onion, this dish offers a satisfying balance of textures and nutrients. Drizzled with a creamy tahini-maple dressing and served alongside warm whole wheat pita, this bowl is a perfect choice for a filling yet mindful meal. Ready in under an hour, this heart-healthy falafel bowl is ideal for a nutritious lunch or dinner that’s high in fiber, packed with plant-based protein, and bursting with vibrant flavors. Perfect for vegans, vegetarians, or anyone seeking a healthier take on a Mediterranean favorite.
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Recipe Information
Ingredients
- 1 cup dry chickpeas
- 0.5 cup onion
- 1 cup fresh parsley
- 0.5 cup fresh cilantro
- 3 cloves garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 tablespoons lemon juice
- 1 teaspoon baking powder
- 0.25 cup rolled oats
- 2 tablespoons extra virgin olive oil
- 3 cups lettuce leaves
- 1 cup cherry tomatoes
- 1 cup cucumber
- 0.25 cup red onion
- 1 large whole wheat pita
- 0.25 cup tahini
- 0.25 cup water
- 1 teaspoon maple syrup
- 0.5 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse and soak the dry chickpeas in water overnight or for at least 8 hours. Drain and rinse them after soaking.
In a food processor, combine the soaked chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, lemon juice, baking powder, rolled oats, 1 teaspoon of salt, and 0.5 teaspoon of black pepper.
Pulse the mixture in the food processor until it is well combined but not completely smooth. The mixture should hold together, but still be slightly chunky.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
Using your hands, shape the falafel mixture into small balls (about 2 tablespoons each) and slightly flatten them.
Place the falafel balls on the prepared baking sheet and brush the tops with the olive oil.
Bake the falafels in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and cooked through.
While the falafels are baking, prepare the salad components. Chop the lettuce leaves, halve the cherry tomatoes, dice the cucumber, and finely slice the red onion.
Warm the whole wheat pita in the oven for the last 5 minutes of the falafels' baking time, then cut into quarters.
In a small bowl, mix together the tahini, water, maple syrup, and paprika to create a creamy dressing.
To assemble the bowls, create a base layer with the chopped lettuce, then top with the baked falafels, cherry tomatoes, cucumber, and red onion slices.
Drizzle the tahini dressing over the top and serve with the warm pita bread on the side. Enjoy your heart-healthy falafel bowl!
Nutrition Facts
Calories |
1839 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.5 g | 106% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3366 mg | 146% | |
| Total Carbohydrate | 226.6 g | 82% | |
| Dietary Fiber | 57.5 g | 205% | |
| Total Sugars | 41.2 g | ||
| Protein | 69.2 g | 138% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 5184 mg | 399% | |
| Iron | 21452.2 mg | 119179% | |
| Potassium | 3694 mg | 79% | |
*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.
