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Patricia M.

Mediterranean Crispy Falafel Salad Bowls

A fresh and colorful Mediterranean bowl featuring crispy oven-baked chickpea falafels, creamy hummus, crunchy vegetables, feta, Kalamata olives, and a zesty herbed yogurt sauce.
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Prep Time 30 minutes
Cook Time 30 minutes
Chill in refrigerator 15 minutes
Total Time 1 hour 15 minutes
Servings: 3 servings
Course: Main Course
Cuisine: Gluten-Free
Ingredients Equipment Method Notes

Ingredients
  

Crispy Baked Falafels — Makes 9 falafels
  • 2 tablespoons packed parsley flat-leaf or curly
  • 2 tablespoons packed cilantro
  • 4 baby carrots or an equivalent portion of a full-size carrot
  • 1 scallion white and green parts, cut into 4–5 pieces
  • 1 garlic clove
  • 1 can 15 ounces chickpeas, drained and rinsed
  • 2 tablespoons chickpea flour
  • Gluten-free all-purpose flour or gluten-free oat flour may be substituted but the falafels will no longer be grain-free.
  • 1 teaspoon baking powder
  • 1½ tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon hemp seeds
  • ½ tablespoon chia seeds
  • 1 teaspoon ground flax seeds
  • ½ teaspoon salt
  • Olive or avocado oil spray
Herbed Yogurt Sauce — Makes 1 cup
  • 1 cup Greek yogurt
  • Greek almond milk yogurt may be used for a dairy-free version.
  • 3 –4 teaspoons lemon juice plus more to taste
  • 1½ tablespoons finely chopped dill plus more to taste
  • 1 garlic clove minced
  • 1 tablespoon finely chopped parsley plus more to taste
Bowl Ingredients — Per Bowl
  • 1 –2 cups mixed greens or lettuce of choice
  • ½ cup cucumbers quartered, with skin left on
  • ⅓ –½ cup cherry tomatoes halved
  • ¼ cup finely chopped red onion
  • 1 large scoop store-bought hummus or homemade Easy Basic Hummus
  • 3 –5 Kalamata olives to taste
  • 1 –2 tablespoons feta cheese or vegan feta to taste
  • Herbed yogurt sauce for dipping falafels, to taste
  • 3 baked falafels or more or less to taste
  • Balsamic vinegar and olive oil for drizzling, to taste

Equipment

  • Food processor
  • Baking sheet
  • Parchment paper
  • Medium mixing bowl
  • Measuring spoons and cups
  • Mixing spoon or spatula

Method
 

Crispy Baked Falafels
  1. Preheat the Oven: Preheat the oven to 375°F and line a baking sheet with parchment paper; set it aside.
  2. Process the Vegetables and Herbs: Add the carrots, parsley, cilantro, garlic, and scallion pieces to a food processor.
    Pulse until everything is finely chopped and evenly combined, taking care not to process the mixture until it becomes mushy.
  3. Add the Remaining Ingredients: Add the chickpeas, chickpea flour, baking powder, olive oil, lemon juice, hemp seeds, chia seeds, ground flax seeds, and salt.
    Pulse for about 30 seconds to 1 minute, scraping down the sides once or twice as needed, until the mixture comes together.
  4. Chill the Mixture: Unplug the food processor and transfer the falafel mixture to a bowl. The mixture should be thick enough to form patties. For easier shaping into balls, refrigerate it for 15–20 minutes.
  5. Shape the Falafels: Divide the chilled mixture into 9 portions and shape each portion into a ball. Arrange the falafels on the prepared parchment-lined baking sheet.
  6. Coat with Oil: Spray the tops, sides, and bottoms of each falafel with olive or avocado oil. This coating helps the falafels develop their crisp, golden exterior during baking.
  7. Bake the Falafels: Bake for 25 minutes at 375°F.
  8. Finish Baking: Spray the tops and sides with additional oil for extra browning and crispiness, then return the falafels to the oven and bake for 5 more minutes.
  9. Serve or Store: Serve the baked falafels immediately, or allow them to cool and enjoy them at room temperature.
    They can also be reheated in the microwave and stored in a sealed container in the refrigerator for several days.
Herbed Yogurt Sauce
  1. Combine the Sauce Ingredients: Add the Greek yogurt, lemon juice, chopped dill, minced garlic, and chopped parsley to a medium mixing bowl.
  2. Adjust the Flavor and Consistency: Stir until combined, then taste and add additional herbs or lemon juice as desired. Additional lemon juice will also make the sauce thinner.
  3. Refrigerate the Sauce: Transfer the sauce to a sealed container and refrigerate. It keeps well for a few days.
Assemble the Bowls
  1. Build the Vegetable Base: Add the mixed greens, cucumber, cherry tomatoes, and red onion to each serving bowl.
  2. Add the Mediterranean Toppings: Arrange the Kalamata olives, feta, and a large scoop of hummus over the vegetables.
  3. Add the Falafels and Sauce: Place 3 baked falafels in each bowl and add the herbed yogurt sauce for dipping, adjusting the amount to taste.
  4. Finish with a Drizzle: Drizzle balsamic vinegar and olive oil over the vegetables and hummus according to taste, then serve.

Notes

  • The falafel mixture should be thick and cohesive, not watery. Avoid over-processing the vegetables into a mush before adding the remaining ingredients.
  • Chilling the mixture for 15–20 minutes makes it easier to shape the falafels into balls rather than patties.
  • The recipe makes 9 falafels, with approximately 3 falafels per bowl for 3 servings.
  • Spraying the falafels with oil before baking is important for developing their golden, crisp exterior.
  • For additional browning and crispiness, spray the tops and sides again after the first 25 minutes, then bake for another 5 minutes.
  • Chickpea flour keeps the falafels grain-free. Gluten-free all-purpose flour or gluten-free oat flour can be substituted, but the recipe will no longer be grain-free.
  • Greek almond milk yogurt can replace Greek yogurt when a dairy-free version is desired.
  • The herbed yogurt sauce can be adjusted with additional lemon juice or herbs according to taste. More lemon juice will also make the sauce thinner.
  • Baked falafels can be prepared ahead, stored in a sealed container in the refrigerator for several days, and reheated in the microwave.