Why You’ll Love This Falafel Quinoa Bowl

• It’s a complete meal in one. You get your protein from the falafel and quinoa, healthy fats from the tahini sauce and avocado, and a ton of vitamins from all the fresh vegetables. No need to plan sides—it’s all right here.
• The texture contrast is everything. Honestly, the magic is in the mix: crispy-on-the-outside, soft-on-the-inside falafel, fluffy quinoa, creamy avocado, and crunchy cucumbers create a party in your mouth with every single bite.
• It’s incredibly versatile. Not a fan of red onion? Swap it for scallions. Want to use up that half a bell pepper in the fridge? Toss it in! This bowl is a perfect canvas for whatever you have on hand.
• It’s meal-prep heaven. You can cook the quinoa, mix the falafel patties (or even cook them), and whip up the tahini sauce days in advance. Assembly on a busy day takes mere minutes.

Ingredients & Tools

• 1 cup uncooked quinoa, rinsed well
• 1 (15 oz) can chickpeas, drained and rinsed
• 1/2 cup fresh parsley, roughly chopped
• 1/2 cup fresh cilantro, roughly chopped
• 1/4 cup red onion, roughly chopped
• 2 cloves garlic
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/4 tsp cayenne pepper (optional, for heat)
• 2 tbsp all-purpose flour or chickpea flour
• 1/2 tsp baking powder
• 3 tbsp avocado oil or olive oil, for frying
• 1 large cucumber, diced
• 2 ripe tomatoes, diced
• 1 ripe avocado, sliced
• 1/4 cup tahini
• Juice of 1 large lemon
• 3-4 tbsp water
• Salt and black pepper to taste

Tools: Food processor, medium saucepan, large skillet, mixing bowls, measuring spoons/cups.

A quick note on the chickpeas—using canned is a huge time-saver here, but make sure you drain and rinse them thoroughly. And don’t skip rinsing the quinoa! It removes its natural bitter coating, resulting in a much fluffier, sweeter final product.

Serves: 4 | Prep Time: 25 mins | Cook Time: 20 mins | Total Time: 45 mins

Before You Start: Tips & Ingredient Notes

• Rinse that quinoa! I know I already mentioned it, but it’s the single most important step for perfect quinoa. If you don’t, it can taste a bit soapy and won’t fluff up properly.
• Don’t over-process the falafel mixture. You’re looking for a coarse meal, not a smooth hummus. A few chunks of chickpea are totally fine and will give your falafel a better texture.
• Is your tahini sauce too thick? Don’t panic! Tahini has a mind of its own and can seize up when you first add the lemon juice. Just keep whisking and slowly adding water until it magically transforms into a smooth, creamy, pourable consistency.
• Pat those chickpeas dry. After rinsing, give the chickpeas a good pat with a paper towel. Excess moisture is the enemy of a crispy falafel, so every little bit helps.

How to Make Falafel Quinoa Bowl

Serving Suggestions

Complementary Dishes

• A simple side of warm pita bread — Perfect for scooping up any last bits of quinoa and sauce left in the bowl. It adds a comforting, carb-y element that feels really wholesome.
• Quick-pickled red onions — Their sharp, vinegary bite cuts through the richness of the falafel and tahini beautifully. Just slice an onion thinly and soak it in equal parts vinegar and water with a pinch of sugar for 30 minutes.
• A dollop of hummus — Because can you ever really have too many chickpeas? It adds another layer of creamy, garlicky flavor that complements the falafel perfectly.

Drinks

• A crisp, dry white wine like Sauvignon Blanc — Its citrusy notes will mirror the lemon in the tahini sauce and refresh your palate between bites.
• Sparkling water with a squeeze of lime — The bubbles are incredibly refreshing and help balance the earthy spices in the falafel without overpowering them.
• A cool, minty iced tea — The herbal freshness of mint is a classic pairing with Middle Eastern flavors and makes the whole meal feel light and summery.

Something Sweet

• Baklava — The honey sweetness and flaky, nutty layers are a classic and decadent way to finish this meal on a high note.
• Orange slices with a sprinkle of cinnamon — So simple, yet so effective. The bright, juicy citrus is a clean, refreshing end to a savory meal.
• Date and nut bars — They continue the theme of Mediterranean ingredients and provide a naturally sweet, energy-boosting treat that feels wholesome.

Top Mistakes to Avoid

• Mistake: Using cooked chickpeas from scratch. It sounds counterintuitive, but for the best texture, canned chickpeas are actually superior to ones you’ve boiled yourself. Homemade cooked chickpeas are often too soft and moist, leading to falafel that falls apart.
• Mistake: Skipping the fresh herbs. The parsley and cilantro are not just for color—they provide the quintessential, fresh, bright flavor that makes falafel so delicious. Dried herbs just won’t give you the same result.
• Mistake: Flipping the falafel too soon. I’ve messed this up before too… you get impatient! But if you try to flip them before a good crust has formed, they’ll stick to the pan and break. Wait until they easily release when you shake the pan.
• Mistake: Underseasoning the quinoa. Quinoa acts like a blank canvas, so it really needs that pinch of salt while cooking. If you forget, your whole bowl might taste a little flat.

Expert Tips

• Tip: Bake your falafel for a lighter option. If you prefer not to pan-fry, you can bake them! Preheat your oven to 375°F (190°C). Arrange the patties on a parchment-lined baking sheet, brush or spray them lightly with oil, and bake for 20-25 minutes, flipping halfway through.
• Tip: Make a double batch of falafel and freeze them. After forming the patties, place them on a baking sheet and freeze until solid. Then, transfer to a freezer bag. You can cook them from frozen—just add a couple of extra minutes to the cooking time. It’s a lifesaver!
• Tip: Add a flavor boost to your quinoa. Cook your quinoa in vegetable broth instead of water for an extra layer of savory depth. You can also stir in a tablespoon of lemon juice or olive oil after fluffing it.
• Tip: Get creative with your sauce. Add a clove of minced garlic, a tablespoon of maple syrup, or a spoonful of harissa paste to your tahini sauce to create a completely different flavor profile.

FAQs

Can I make this bowl gluten-free?
Absolutely! This recipe is easily adaptable. Simply ensure you use certified gluten-free oats to make the oat flour, or use a pre-made gluten-free all-purpose flour blend. The falafel mixture binds together well with either option. Just double-check that your baking powder is also gluten-free, as some brands use wheat starch as an anti-caking agent.

My falafel mixture is too wet and falling apart. What do I do?
This usually happens if the chickpeas weren’t dried well enough or if the mixture was over-processed. Don’t worry! First, try adding another tablespoon of flour and mix it in. If it’s still too wet, chill the mixture in the fridge for 20-30 minutes; this will make it much easier to handle and form into patties.

Can I make the components ahead of time?
Yes, this bowl is a meal-prep dream! Cooked quinoa will keep in the fridge for up to 5 days. The uncooked falafel mixture can be stored in an airtight container for 1-2 days before cooking. The tahini sauce might thicken in the fridge; just whisk in a little warm water to loosen it up before serving. Assemble the bowls just before eating to keep everything fresh.

I don’t have a food processor. Can I still make the falafel?
You can, but it will take a bit more elbow grease! You’ll need to mash the chickpeas very well with a potato masher or fork. Then, you’ll have to very finely chop all the herbs and onion by hand before mixing everything together. The texture will be a bit different, but it will still taste delicious.

What’s the best way to reheat leftover falafel?
To maintain their crispiness, avoid the microwave. Instead, reheat them in a toaster oven or a conventional oven at 350°F (175°C) for about 10 minutes, or until heated through. You can also re-crisp them in a dry skillet over medium heat for a few minutes per side. This method works wonders!