Origin Middle East especially Egypt and Levant region
Falafel is a famous Middle Eastern food made from chickpeas or fava beans mixed with herbs and spices. The mixture is shaped into small balls or patties and fried until crispy on the outside and soft inside. People enjoy falafel with pita bread salad hummus and tahini sauce. It is tasty filling and packed with plant based protein.
This easy English recipe helps you make a fresh and crispy falafel bowl at home. The steps are simple and perfect for beginners.
What Is a Falafel Bowl
A falafel bowl is a complete meal that includes
- crispy falafel
- fresh vegetables
- cooked grains or rice
- sauce like tahini or yogurt
- herbs for freshness
It is healthy colorful and very satisfying.
Ingredients You Will Need
For the Falafel Mixture
- 1 cup dried chickpeas soaked overnight
- Half onion chopped
- 3 garlic cloves
- Half cup fresh coriander
- Half cup fresh parsley
- 1 teaspoon cumin
- 1 teaspoon coriander powder
- Half teaspoon chilli powder
- Half teaspoon salt
- 2 tablespoons flour
For Frying
- Oil for frying
For the Bowl
- Cooked rice or quinoa
- Lettuce or cabbage
- Tomato slices
- Cucumber slices
- Pickled vegetables optional
For the Tahini Sauce
- 2 tablespoons tahini sesame paste
- 2 tablespoons water
- 1 teaspoon lemon juice
- A pinch of salt
Step by Step Method to Make Falafel Bowl
Step 1
Soak the Chickpeas
- Soak the dried chickpeas in water overnight.
- Drain the next day before blending.
Soaking gives falafel the right texture.
Step 2
Make the Falafel Mixture
- Add soaked chickpeas onion garlic coriander parsley and all spices to a blender.
- Blend until the mixture becomes coarse not too smooth.
- Add flour and mix again.
The mixture should hold shape when pressed.
Step 3
Shape the Falafel
- Take small portions of the mixture.
- Shape them into balls or small patties.
Step 4
Fry the Falafel
- Heat oil in a pan.
- Add the falafel pieces.
- Fry until golden and crispy.
- Remove and place on tissue paper.
The falafel should stay crunchy outside and soft inside.
Step 5
Prepare the Tahini Sauce
- Mix tahini water lemon juice and salt in a bowl.
- Stir until smooth.
- Adjust water for thin or thick sauce.
Step 6
Build the Falafel Bowl
- Add cooked rice or quinoa to a bowl.
- Add fresh vegetables like lettuce tomato and cucumber.
- Add crispy falafel pieces on top.
- Drizzle tahini sauce.
- Add herbs for freshness.
The bowl should look colorful and full of textures.
Serve and Enjoy
Serve the bowl fresh.
You can enjoy it with
- warm pita bread
- hummus
- extra tahini sauce
- lemon wedges
It is tasty healthy and perfect for a quick meal.
Tips for Perfect Falafel
- Do not use boiled chickpeas they make falafel soft
- Keep mixture coarse not smooth
- Fry on medium heat
- Add more flour if mixture feels wet
- Use fresh herbs for best flavor
Variations You Can Try
- Add spinach to the mixture
- Add sesame seeds on the falafel before frying
- Bake the falafel instead of frying
- Add spicy sauce for more heat
Approximate Nutrition per Serving
Values may vary
- Calories 350 to 480
- Carbohydrates 50g
- Protein 14g
- Fat 16g