Go Back
–+ servings
Falafel Buddha bowl 1

Falafel Buddha Bowl

This Mediterranean-inspired Falafel Buddha Bowl combines crispy homemade falafels with fresh vegetables, creamy hummus, and a zesty tahini dressing for a meal that's as Instagram-worthy as it is nourishing. Perfect for vegans or anyone looking to incorporate more plant-based meals into their routine.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 20 minutes
Soaking Time 8 hours
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean, Middle Eastern
Servings 4 bowls
Calories 485 kcal

Equipment

  • Food Processor
  • Skillet
  • Mixing Bowls

Ingredients
  

For the Falafels

  • 2 cups dried chickpeas soaked overnight (not canned!)
  • 1 small onion roughly chopped
  • 4 cloves garlic minced
  • 1 cup fresh parsley leaves
  • 1 cup fresh cilantro leaves
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper optional for heat
  • 2 tbsp all-purpose flour or chickpea flour for gluten-free option
  • 1 tsp baking powder
  • 3 tbsp olive oil for pan-frying (or more if deep-frying)

For the Buddha Bowl

  • 2 cups cooked quinoa or brown rice for a heartier option
  • 2 cups mixed greens or baby spinach
  • 1 cucumber diced
  • 1 cup cherry tomatoes halved
  • 1 red bell pepper sliced
  • 1/2 red onion thinly sliced
  • 1 cup shredded purple cabbage
  • 1 avocado sliced
  • 1/2 cup kalamata olives
  • 1/4 cup hummus
  • lemon wedges for serving

For the Tahini Dressing

  • 1/3 cup tahini
  • 3 tbsp lemon juice
  • 1 clove garlic minced
  • 2-4 tbsp water to thin
  • 1/2 tsp salt
  • 1/4 tsp ground cumin
  • 1 tbsp maple syrup or honey optional

Optional Garnishes

  • toasted pine nuts
  • fresh mint leaves
  • crumbled feta cheese omit for vegan option
  • za'atar spice blend

Instructions
 

  • Drain and rinse your pre-soaked chickpeas thoroughly. Pat them dry with a kitchen towel to remove excess moisture.
  • Add chickpeas, onion, garlic, parsley, cilantro, and all spices to a food processor. Pulse until you achieve a coarse texture – think small grains of rice, not hummus smoothness!
  • Transfer the mixture to a bowl and add flour and baking powder. Mix well, then cover and refrigerate for at least 30 minutes.
  • Use a falafel scoop or your hands to form 12-15 small patties, each about 2 inches in diameter.
  • Heat olive oil in a large skillet over medium-high heat. Pan-fry the falafels for 3-4 minutes per side until golden brown and crispy.
  • In a small bowl, whisk together tahini, lemon juice, garlic, salt, and cumin. Gradually add water until you reach your desired consistency. Add maple syrup if using.
  • Start with a base of quinoa and greens in each bowl. Arrange the falafels and all vegetables in sections around the bowl.
  • Add a generous dollop of hummus, drizzle with tahini dressing, and finish with your chosen garnishes.

Notes

For a healthier alternative, you can bake the falafels at 375°F (190°C) for 25-30 minutes, flipping halfway through.
Always use dried chickpeas soaked overnight, as canned chickpeas contain too much moisture and will result in mushy falafels.
Store cooked falafels in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F oven for 10 minutes to restore crispness.
For meal prep, prepare all components separately and assemble just before eating for maximum freshness.

Nutrition

Calories: 485kcalCarbohydrates: 52gProtein: 18gFat: 25gSodium: 650mgPotassium: 890mgFiber: 15gIron: 6mg
Keyword Falafel, Buddha Bowl, Vegan, Plant-based, Healthy, Mediterranean Food
Tried this recipe?Let us know how it was!