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Wholesome Macro-Balanced Falafel Bowl Recipe with Easy Tabbouleh & Tahini

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A quick and easy Mediterranean-inspired falafel bowl featuring crispy falafel, fresh herbaceous tabbouleh, and creamy tahini sauce. Perfect for a balanced, plant-based meal that’s satisfying and nutritious.

Ingredients

Scale
  • 1 cup dried chickpeas (soaked overnight)
  • 1 small onion, roughly chopped
  • 3 garlic cloves, minced
  • 1 cup fresh parsley, packed
  • ½ cup fresh cilantro, packed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp baking powder
  • Salt and pepper, to taste
  • Olive oil or avocado oil for frying
  • ½ cup fine bulgur wheat (soaked in cold water for 30 minutes)
  • 1 cup fresh parsley, finely chopped
  • ½ cup fresh mint, finely chopped
  • 2 medium tomatoes, diced
  • 1 small cucumber, diced (optional)
  • 2 green onions, thinly sliced
  • Juice of 2 lemons
  • 3 tbsp extra virgin olive oil
  • Salt and black pepper, to taste
  • ¼ cup tahini
  • 2 tbsp warm water (more to thin as needed)
  • 1 garlic clove, minced
  • Juice of 1 lemon
  • Salt, to taste
  • Optional garnishes: pickled turnips or red cabbage, fresh lemon wedges, sprinkling of sumac or toasted sesame seeds

Instructions

  1. Soak 1 cup dried chickpeas in plenty of cold water overnight or for at least 12 hours. Drain and rinse well before using.
  2. Rinse bulgur wheat in cold water and soak for 30 minutes. Drain well using a fine sieve, pressing out excess water.
  3. In a large bowl, combine soaked bulgur, chopped parsley, mint, tomatoes, cucumber (if using), and green onions. Toss with lemon juice, olive oil, salt, and pepper. Let sit while preparing falafel.
  4. In a food processor, combine soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until coarse but sticks together when pressed. Transfer to a bowl, cover, and refrigerate for 30 minutes.
  5. In a small bowl, whisk tahini, warm water, minced garlic, lemon juice, and salt until smooth and pourable. Adjust water as needed.
  6. Heat ¼ inch of oil in a heavy skillet over medium heat. Form falafel mixture into 1.5-inch balls or patties. Fry in batches for 3-4 minutes per side until golden brown and crisp. Drain on paper towels.
  7. Assemble bowls by layering tabbouleh, arranging falafel on top, and drizzling with tahini sauce. Garnish with pickled veggies, lemon wedges, or sumac if desired.

Notes

Use dried chickpeas soaked overnight for best texture; avoid canned chickpeas. Pulse falafel mixture to a coarse texture, not a paste. Refrigerate falafel mix for 30 minutes before frying to help it hold shape. Maintain oil temperature around 350°F (175°C) for crispy falafel. For gluten-free, substitute bulgur with quinoa or cauliflower rice and use chickpea flour instead of breadcrumbs if needed. Reheat falafel in oven or toaster oven to retain crispiness.

Nutrition

Keywords: falafel bowl, tabbouleh, tahini sauce, plant-based, vegan, Mediterranean, healthy meal, meal prep, gluten-free option

Find it online: https://merrymorsel.com/wholesome-macro-balanced-falafel-bowl-recipe-with-easy-tabbouleh-and-tahini/