Print

Mediterranean Grain Bowl Recipe with Crispy Falafel

Mediterranean grain bowl with crispy falafel - featured image
Print Recipe

A flavorful and easy 10-ingredient Mediterranean grain bowl featuring crispy pan-fried falafel, fresh veggies, and a bright lemon-tahini dressing. Perfect for a quick, wholesome meal.

Ingredients

Scale
  • 1.5 cups (about 260g) chickpeas (canned or cooked)
  • 1 cup (15g) fresh parsley
  • 3 garlic cloves, minced
  • 1.5 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 2 tablespoons all-purpose flour (or chickpea flour for gluten-free)
  • 2 tablespoons olive oil (for pan-frying falafel and dressing)
  • 2 cups (370g) cooked mixed grains (brown rice and quinoa)
  • 1 cup diced cucumber
  • 1 cup halved cherry tomatoes
  • 3 tablespoons tahini
  • Juice of 1 lemon (about 3 tablespoons)
  • Salt and pepper to taste

Instructions

  1. Drain and rinse chickpeas thoroughly. Pulse them in a food processor with fresh parsley, minced garlic, ground cumin, ground coriander, salt, and pepper until coarse and grainy (about 10-15 pulses). Avoid pureeing into a paste.
  2. Transfer mixture to a bowl. Stir in all-purpose flour to bind. Add more flour if too wet. Let rest for 10 minutes.
  3. Shape mixture into small patties or balls about 1.5 inches in diameter.
  4. Heat olive oil in a skillet over medium heat. Fry falafel in batches for 3-4 minutes per side until golden brown and crispy. Drain on paper towels.
  5. Warm cooked grains in a bowl. Toss with salt and a drizzle of olive oil.
  6. Whisk together tahini, lemon juice, olive oil, and salt. Add water 1 teaspoon at a time until smooth and pourable.
  7. Assemble bowl with grains as base, topped with falafel, cucumber, cherry tomatoes, and drizzle with lemon-tahini dressing. Garnish with extra parsley or sumac if desired.

Notes

Pulse chickpeas to a coarse texture, not a paste, for best falafel texture. Let mixture rest to firm up. Use medium heat to avoid burning. Do not overcrowd pan. Falafel freeze well; reheat in toaster oven for crispness. Baking falafel is possible but less crispy.

Nutrition

Keywords: Mediterranean grain bowl, crispy falafel, healthy meal, easy recipe, vegan, gluten-free option, tahini dressing, chickpeas, quick dinner

Find it online: https://cookluma.com/mediterranean-grain-bowl-recipe-with-crispy-falafel-easy-10-ingredient-meal/