Mediterranean Diet Falafel Recipe

Here's your ultimate guide for how to make the perfect falafel bowl at home! Loaded with protein-packed falafel patties, hummus, fresh vegetables, olives and pickles, these Mediterranean bowls are a delicious and satisfying vegetarian meal that you can prepare ahead! Variations and time-saving shortcuts included.

Falafel are crispy vegetarian patties made of chickpeas or fava beans, lots of fresh herbs, and warm spices. They are the quintessential Middle Eastern street food and one of my favorite foods of all time!

As someone who grew up in Egypt, I don't remember a day without falafel. It's true! I wrote all about it in my cookbook and when I shared my family's authentic falafel recipe, which makes a big batch of mouthwatering crispy patties--so worth a try!

Mediterranean Falafel Bowl

Now I'm back to brag on my falafel bowl creation. These Mediterranean bowls are a delicious and nutrition-packed vegetarian meal that you can prepare ahead and have ready any night of the week. This is so simple to put together, which is has quickly become one of the top recipes on the site!

Like I did with my grain bowls guide, let me give you all the details on how to make the perfect falafel bowl!

There are many options to serve with falafel. You can serve them as a snack or a small meal with nothing more than a bowl of tahini sauce to dunk them in. You can serve them the more traditional way in pita pockets with a simple tomato and cucumber salad. Or, top your favorite fresh salad with a few falafel patties as your protein (really, they can be your protein next to some leftover roasted vegetables).

Falafel Recipe (all The Secrets)

But, what if you can't decide and want a little bit of everything with your falafel? Then falafel bowls is your answer!

Here is my loose guide to making these healthy bowls. And I say loose guide because I want you to have fun and make these your own. You'll need a wide and shallow dinner bowl to build your Mediterranean falafel bowls. Now, here is what goes it in:

These Mediterranean bowls are a great way to use up whatever you have on hand. I also love to try and use leftovers. A few more variations and substitution ideas for you:

Mediterranean Falafel Bowl With Rice (vegan)

With just a little bit of prep, these bowls can be ready in a snap. Go ahead and slice your vegetables, prepare your salad (don't dress it), and mix your dip. Keep them in the fridge in separate, tightly closed containers. They can keep well for 3 to 4 days if properly stored in the fridge.

Prepare the falafel mixture and form the patties ahead of time then freeze them to use whenever (no need to thaw ahead of time, you can cook falafel from frozen).

What about shortcuts? I say it's totally fine if you want to use a store-bought dip or a quick salad made of mixed greens that you like. As far as the falafel goes, please do not use a store-bought falafel mix. But if you do live near a good Middle Eastern restaurant, pick up some freshly cooked ones there (and any other accompaniments you like).

Mediterranean Baked Falafel Bowl Recipe

These healthy dinner bowls are loaded with delicious falafel and other Mediterranean favorites like hummus, tabouli salad, feta, and fresh vegetables. With a little bit of prep ahead of time, this falafel bowl dinner is to assemble any night of the week.

I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...My family’s secret recipe for the Best Authentic Falafel, made with chickpeas, fresh herb, and the right spices! And, I'm sharing my complete step-by-step tutorial and important tips for baking or frying falafel. Be sure to also watch the video to see how I make it!

What’s your favorite way to enjoy falafel? I love them in warm pita sandwiches with tahini sauce or hummus, along with my lazy Mediterranean tomato and cucumber salad. But you can enjoy it alongside other plates or as part of a mezze spread (lots of ideas below!)

Falafel Recipe (2 Delicious Variations) » Dassana's Veg Recipes

My father’s friend owned a small falafel shop that was located in the heart of the souq (market). Our weekends often involved a trip to see Mr. Bishay and partake of his fragrant falafels. You could smell them from miles away!

Over the years I have learned how to make my own authentic falafel and I am super excited to share my recipe with you! It’s as authentic and delicious as you’d find on the streets of the middle east. And easier to make than you think!

Falafel is a popular Middle Eastern “fast food” made of a mixture of chickpeas (or fava beans), fresh herbs, and spices that are formed into a small patties or balls. It’s thought that falafel originated in Egypt as Coptic Christians looked for a hearty replacement for meat during long seasons of fasting or lent. It has also become a popular vegan food in Egypt and throughout the Middle East.

Mediterranean Baked Falafel Bowls (vegetarian Meal Prep)

Falafel continues to be the people’s daily grub in Egypt and you can find it from street vendors in almost every neighborhood. It’s often served in sandwich form with a generous drizzle oftahiniand loads ofMediterranean salad, along with slices of roasted or fried eggplant.

This vegan dish is made with simple, everyday ingredients and you won’t believe how easy it is. Great ingredients are key to great falafel so be sure to purchase high quality spices like cuminandcoriander for your falafel mixture. I've got a few more tips for you below...

No canned chickpeas (very important!) If you're after the best texture and flavor, you need to start with dry chickpeas. Many falafel recipes use canned chickpeas which is not authentic and will cause the falafel patties disintegrate in the hot cooking oil.

The Best Authentic Falafel Recipe

Hearty and flavorful. Falafel patties are packed with plant-power and protein from the chickpeas that will leave you feeling full and satisfied. My recipe also uses the perfect blend of spices --cumin, coriander, and a hit of cayenne--and fresh herbs to give them bold authentic flavor.

Make ahead and freezer friendly. I love that this recipe can be prepped ahead of time, and you can freeze uncooked falafel patties for later use.

Dried chickpeas: AVOID using canned chickpeas! Dried chickpeas (that have been soaked in water for 24 hours) are an important ingredient that will give your falafel the right consistency and taste. (Tip: I usually add about ½ teaspoon of baking soda to the soaking water to help soften the dry chickpeas.)

Easy Falafel Recipe (fried Or Air Fryer)

Spices: cumin, coriander, and a little cayenne pepper. Along with the fresh herbs, this trio of spices is what gives falafel it's bold authentic taste.

Baking powder:this is what gives falafel an airy, fluffy texture (many recipes skip this, causing the falafel to come out too dense.)

1. Soak chickpeas for 24 hours. Cover them in plenty of water and add baking soda to help soften them as they soak. The chickpeas will at least double in size as they soak. Drain very well.

Lebanese Crispy Falafel

2. Make mixture. Add chickpeas, fresh herbs (parsley, cilantro, and dill), garlic, onion, and spices to food processor and pulse a little bit at a time until the mixture is finely ground. You’ll know it’s ready when the texture is more like coarse meal.

& Refrigerate (important.) Transfer the falafel mixture to a bowl, cover and refrigerate for at least 1 hour or overnight. The chilled mixture will hold together better, making it easier to form the falafel patties.

3. Form patties or balls. Once the falafel mixture has been plenty chilled, stir in baking powder and toasted sesame seeds, then scoop golf ball-sized balls and form into balls or patties (if you go the patties route, do not flatten them too much, you want them to still be nice and fluffy when they're cooked.)

Healthy Baked Falafel Recipe

4. Fry. Frying is the traditional way to cook falafel and yields the most authentic and best result. Heat the oil on medium-high until it bubbles softly (your oil should be hot enough around 375 degrees F, but not too hot that it causes the falafel to fall apart.)

Carefully drop the falafel in the oil, using a slotted spoon, and fry for 3-5 minutes until medium brown on the outside. Avoid over-crowding the falafel; fry them in batches if necessary.

Tip: it's always a good idea to fry one falafel first to make sure the oil temperature does not need to be adjusted.

Easy Chicken Falafel Bowls {perfect For Meal Prep!}

You can serve falafel for breakfast, lunch, or dinner! Most Egyptians, and others throughout the Middle East actually start their day with falafel, much like many here in the States start with a bowl of cereal.

1. Always use dry chickpeas. Dry chickpeas, that have been soaked in water for 24 hours, will give you the best texture and flavor. Dry chickpeas are naturally starchy and will help your falafels to stay well formed. If you use canned chickpeas, your falafel will disintegrate in the frying oil.

2. Chill the falafel mixture. Chilling for

Crispy Homemade Falafel 2 Ways! (+ Fried & Baked Instructions)