Mediterranean Diet Friendly Baked Falafel Bowl with Tahini Sauce

Total time1 hr 30 min

Prep time25 min

Cook time35 min

Mediterranean Diet Friendly Baked Falafel Bowl with Tahini Sauce

This bowl is a genuine plant-forward showcase, built on baked-not-fried falafel packed with chickpeas, fresh parsley, cilantro, and warm spices like cumin, coriander, and turmeric. Fluffy quinoa forms the base, and a colorful mix of roasted zucchini, red bell pepper, and cherry tomatoes adds sweetness and char alongside a generous drizzle of creamy tahini-lemon sauce. Baking the falafel instead of frying keeps the texture crisp on the outside and tender within, while extra virgin olive oil ties every component together with that unmistakable Mediterranean richness. Peppery arugula and a squeeze of fresh lemon brighten the whole bowl, making it feel light but satisfying. Whole grains, legumes, vegetables, and olive oil are the backbone of this dish, which makes it a natural fit for a Mediterranean-style plate. It's the kind of meal you can build ahead and reach for all week without it ever feeling repetitive.

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Ingredients

4 servings

For the falafel

1 can (15 oz) chickpeas, drained and rinsed
Goya Peas Chick Garbanzos Can - 15.5 Oz O Organics Organic Beans Garbanzo - 15 Oz Jacks Quality Beans Organic Low Sodium Garbanzo - 13.4 Oz Green Valley Organics Beans Garbanzo Pouch - 15.5 Oz DeLallo Chickpeas - 14 Oz
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½ cup fresh flat-leaf parsley leaves, loosely packed
½ cup fresh cilantro leaves, loosely packed
3 cloves garlic, roughly chopped
½ small yellow onion, roughly chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp ground turmeric
½ tsp fine sea salt
¼ tsp black pepper
3 tbsp chickpea flour
3 tbsp extra virgin olive oil, divided

For the quinoa base

1 cup quinoa, rinsed
2 cups low-sodium vegetable broth

For the roasted vegetables

1 medium zucchini, cut into ½-inch half-moons
1 medium red bell pepper, cut into 1-inch pieces
1 cup cherry tomatoes
2 tbsp extra virgin olive oil
¼ tsp fine sea salt

For the tahini sauce

¼ cup tahini
3 tbsp fresh lemon juice (about 1 large lemon)
1 clove garlic, finely grated
3–4 tbsp water, as needed to thin
¼ tsp fine sea salt

For serving

2 cups baby arugula or mixed greens
¼ cup fresh flat-leaf parsley, roughly chopped (optional)
lemon wedges, for serving (optional)

Instructions

1
Spread the drained chickpeas on a clean kitchen towel and pat thoroughly dry — removing as much surface moisture as possible helps the falafel hold together and develop a crust in the oven. Let them air-dry for 20–30 minutes, or refrigerate uncovered for up to 1 hour.
2
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper and brush or drizzle 2 tbsp of the olive oil evenly over the surface.

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