Are you craving a delicious, healthy meal that’s packed with flavor and easy to prepare? Look no further than these Crispy Baked Falafel Bowls with Tzatziki! This dish is not only vibrant and satisfying but also packed with protein, fiber, and fresh ingredients. The falafel is crispy on the outside and tender on the inside, perfectly complemented by the cool, tangy tzatziki sauce. Whether you’re new to cooking or a seasoned chef, this recipe will quickly become a favorite in your kitchen.
What is Crispy Baked Falafel with Tzatziki?
Falafel is a popular Middle Eastern dish made from ground chickpeas (or fava beans) mixed with herbs, spices, and onions, formed into small balls or patties, and traditionally deep-fried. This recipe offers a lighter twist by baking the falafel instead of frying them, creating a crispy texture while keeping them healthier.
The tzatziki sauce, a creamy and refreshing yogurt-based dip, is made with grated cucumber, garlic, lemon juice, and a hint of dill. Together, these two components create a balanced meal that can be served in bowls with grains like quinoa, rice, or couscous, topped with fresh vegetables and feta.
Origin of Falafel
Though falafel is commonly associated with Middle Eastern cuisine, its exact origin is debated. Some believe it was first made in Egypt as a vegetarian alternative to meat, originally using fava beans. Over time, it spread across the Middle East and beyond, where chickpeas became the main ingredient. Today, falafel is enjoyed worldwide in various forms—whether served in pita bread, wraps, or bowls, it remains a popular street food and a favorite in vegetarian and vegan diets.
Ingredients for Crispy Baked Falafel Bowls with Tzatziki
For the Falafel:
- 1 ½ cups dried chickpeas (do not use canned)
- 1 small onion, roughly chopped
- 3 cloves garlic
- ½ cup fresh parsley, packed
- ½ cup fresh cilantro, packed
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- ½ tsp baking powder
- Salt and pepper, to taste
- 2–3 tbsp flour (chickpea or all-purpose)
- Olive oil spray (for baking)
Tzatziki Sauce:
- 1 cup Greek yogurt
- ½ cucumber, grated and squeezed to remove excess water
- 2 cloves garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt and pepper, to taste
- Optional: 1 tsp fresh dill
For the Bowls:
- 2 cups cooked quinoa, rice, or couscous
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red onion, thinly sliced
- ½ cup pickled red cabbage or shredded lettuce
- ¼ cup feta cheese (optional)
- Fresh herbs for garnish (parsley, cilantro, or mint)
Step-by-Step Instructions for Preparing Crispy Baked Falafel Bowls with Tzatziki
1. Prepare the Falafel
- Soak the Chickpeas: Start by soaking the dried chickpeas in plenty of water for 8–12 hours (overnight works best). Once soaked, drain them well. Avoid using canned chickpeas as they can alter the texture of the falafel.
- Process the Ingredients: In a food processor, combine the soaked chickpeas, chopped onion, garlic, parsley, cilantro, cumin, coriander, smoked paprika, salt, and pepper. Pulse until the mixture is coarse and holds together but is not a smooth paste. The texture should resemble sand and should hold its shape when pressed.
- Add Baking Powder and Flour: Transfer the mixture to a bowl and stir in the baking powder. Add the flour, one tablespoon at a time, until the mixture is firm enough to form into balls or patties. If the mixture feels too wet, add a little more flour.
- Shape the Falafel: Shape the mixture into small balls or patties (about 2 tablespoons of mixture per falafel). Place them on a plate or tray while you prepare to bake.
2. Bake the Falafel
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking.
- Place the Falafel on the Sheet: Arrange the falafel balls on the prepared baking sheet, leaving a little space between each one. Lightly spray the falafel with olive oil to help them crisp up during baking.
- Bake the Falafel: Bake for 20–25 minutes, flipping the falafel halfway through, until they are golden brown and crispy on the outside.
3. Prepare the Tzatziki Sauce
- Combine Ingredients: In a small mixing bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, olive oil, salt, and pepper. Stir until well combined.
- Refrigerate: If possible, refrigerate the tzatziki sauce for at least 30 minutes before serving. This allows the flavors to meld and enhances the creamy texture.
4. Assemble the Bowls
- Prepare the Base: Divide your cooked grains (quinoa, rice, or couscous) among individual bowls.
- Arrange the Toppings: Place a few falafel on top of the grains, followed by the cherry tomatoes, cucumber, red onion, and pickled cabbage or lettuce. You can also add crumbled feta for extra flavor.
- Add Tzatziki: Drizzle the creamy tzatziki sauce generously over the falafel and veggies.
- Garnish: Finish the dish by garnishing with fresh herbs like parsley, cilantro, or mint.
Variations to Customize Your Falafel Bowls
While the recipe above is delicious on its own, here are a few variations to suit different tastes and dietary preferences:
- Low-Carb Option: Skip the grains and serve the falafel with roasted vegetables like sweet potatoes, cauliflower, or zucchini for a low-carb, nutrient-packed bowl.
- Vegan Tzatziki: Replace the Greek yogurt with a plant-based yogurt (such as coconut or almond yogurt) for a vegan-friendly version of the sauce.
- Spicy Kick: Add a dash of cayenne pepper or red chili flakes to the falafel mixture or the tzatziki sauce for some heat.
- Add Avocado: For extra creaminess, top your falafel bowls with sliced avocado or guacamole.
Frequently Asked Questions (FAQs)
Can I use canned chickpeas for this recipe?
It’s best to use dried chickpeas for falafel, as they provide a better texture and hold up better during baking. Canned chickpeas can make the mixture too wet and difficult to shape.
How do I store leftover falafel?
Leftover falafel can be stored in an airtight container in the fridge for up to 4 days. They can also be frozen for up to 3 months. Reheat in the oven for the best texture.
Can I make the falafel dough ahead of time?
Yes, you can prepare the falafel mixture a day ahead and refrigerate it. Just be sure to shape the falafel before baking.
Conclusion
These Crispy Baked Falafel Bowls with Tzatziki offer a healthy, flavorful, and satisfying meal that’s easy to make and full of fresh ingredients. Whether you’re looking for a vegetarian meal or simply craving something light yet filling, this dish is sure to hit the spot. With its crispy falafel, creamy tzatziki sauce, and vibrant toppings, this recipe is bound to become a staple in your weekly meal rotation. Enjoy this wholesome and delicious meal with family and friends—it’s perfect for meal prep, too!
