Baked Falafel Bowl

This filling and satisfying Baked Falafel Bowl combines whole-grain farro and hearty collard greens, a bright and herbaceous tomato-cucumber salad, cumin-spiked baked chickpea fritters, and creamy Greek yogurt tzatziki sauce. 

There is so much goodness in this Mediterranean-inspired grain bowl. It all starts with the baked falafel, which is a chickpea-based fritter with onion, carrots, and ground cumin for flavor.

While traditional falafel is usually fried, this version is baked in the oven instead. Baked falafel is a little more hands-off, which is convenient since you can just stick the baking sheet in the oven and work on the other parts while the falafel is cooking.

Unlike most other falafel recipes I've seen on the internet, you also don't need a food processor to make these chickpea fritters. I include food processor instructions in case you want to use it, but I find that a large bowl and potato masher work just fine (and help make cleanup a little bit easier, too!).

Because of all the different components in this bowl (falafel, farro, tomato-cucumber salad, and tzatziki sauce), the recipe requires a little more prep work than a lot of the recipes I share here on Grateful Grazer.

Even so, this recipe is really beginner-friendly, and it still clocks in at under an hour, so you can make it work on a weekday. (What I'm trying to say is, don't be intimidated by the length of the recipe!)

This Baked Falafel Bowl is also truly a one-and-done meal that doesn't require any additional sides or accompaniments. Balanced with protein, fat, fiber, and carbohydrates, this meal fills me up and makes me feel satisfied for hours.

Also, the rich, Mediterranean-inspired flavors make the prep work worth it every time!

Grocery List

Here's what you'll need to make this Baked Falafel Bowl at home.

Fresh Produce:

• Cucumber
• Shredded carrots
• Collard greens
• Cherry tomatoes
• Lemons
• Red onion
• Garlic
• Dill
• Basil
• Mint

Pantry Ingredients:

• Extra virgin olive oil
• 1 (15-ounce) can of chickpeas
• Whole wheat flour (or flour of choice)
• Ground cumin
• Farro

Refrigerated Ingredients:

• Plain whole-milk Greek yogurt (or plain unsweetened dairy-free yogurt alternative for a vegan variation)

Equipment

• Mixing bowls
• Baking sheet
• 4-quart (or larger) pot with lid
• Microplane (fine grater)
• Knife and cutting board

Instructions

How to Make Tzatziki Sauce

First, mix together the creamy, Greek yogurt-based tzatziki sauce.

Grab a medium-sized bowl, and stir together the yogurt, grated cucumber, minced garlic, chopped fresh dill, extra virgin olive oil, lemon juice, and salt.

Once everything is evenly mixed together, taste the tzatziki sauce and add more salt, fresh dill, or lemon juice if you feel like it needs it.

How to Make Baked Falafel

Next, get started on the baked falafel.

Preheat your oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper or a silicone baking mat.

Then, drain and rinse a can of chickpeas and add them to a large mixing bowl. Use a potato masher (or a fork if you don't have a masher), and mash the chickpeas until they form a thick paste when pressed between your fingers. (It’s okay to leave some larger pieces of chickpeas for this recipe.)

Once the chickpeas are mashed, stir in the flour, minced red onion, minced shredded carrots (just chop up shredded carrots into smaller pieces), ground cumin, extra virgin olive oil, salt, and pepper.

Stir this mixture until all of the ingredients are evenly combined.

Next, form the falafel balls.

Take about two tablespoons of the chickpea mixture in your hands and roll it into a ball, pressing firmly so that the fritter holds together.

Transfer the falafel ball onto the lined baking sheet.

Repeat with the rest of the chickpea mixture until it's all used, spreading the falafel balls evenly on the baking sheet. You should have about 12 fritters when you're finished with this step.

Transfer the baking sheet to the preheated oven and bake for 30 minutes, flipping halfway through, or until the falafel turns golden brown on the edges.

Food Processor Method

You can also make falafel in a food processor.

To make falafel this way, just add the ingredients to the food processor container and process for two minutes, or until the chickpeas are mashed and a thick paste is formed. Form into balls and follow the rest of the preparation instructions from the mixing bowl method.

Crispy Fried Falafel Method

This falafel differs from traditional recipes in that it's baked instead of fried, which makes it easier to prepare but also changes the texture a little bit.

The best way to make falafel that is crispy on the outside (like traditional recipes) is to fry the chickpea fritters in oil. This version requires more oil and the process is more hands-on. (You also have to be careful anytime you're dealing with hot oil to avoid splashes and potential burns.)

To use the frying method, fill a skillet with two inches of high-heat cooking oil (such as grapeseed oil or canola oil) over medium-high heat.

Once warm, carefully spread the falafel balls in the skillet and cook until the bottoms are browned. Flip and rotate the falafel until each side is fully cooked.

Don't overcrowd the falafel. Cook it in batches if there is not enough space in your skillet.

How to Cook Farro with Collard Greens

While the falafel is baking, cook the grains and greens.

Combine dry farro, chopped collard greens, and 1 ¼ cups water in a 4-quart (or larger) pot with a lid.

Cover the pot and bring the mixture to a boil. Once boiling, reduce the heat to low-medium and simmer for 15-20 minutes, or until the farro is tender.

Remove the farro mixture from the heat and drain any excess liquid if needed.

Tomato Cucumber Salad

The final step is prepping the fresh tomato-cucumber salad. You can take care of this while the falafel and farro are cooking in the oven and on the stovetop.

To prep the salad, stir together the tomatoes, cucumber, fresh basil, fresh mint, extra virgin olive oil, lemon juice, salt, and pepper. Taste and add more lemon, salt, and pepper if desired.

Assembling the Baked Falafel Bowl

Now that each component is prepped, it's time to put everything together and eat!

Divide the cooked farro, baked falafel, and tomato-cucumber salad between bowls.

Drizzle the tzatziki sauce on top and garnish with fresh basil, fresh mint, fresh dill, and lemon slices if desired.

Meal Prep and Storage

Store baked falafel bowls in an airtight container and refrigerate for up to two days. You may want to keep the tomato-cucumber salad and tzatziki sauce separate from the other components so it's easier to reheat the falafel and farro before serving.

Nutrition Highlights

• Chickpeas are a rich, plant-based source of protein and fiber. They also serve as an environmentally sustainable protein option.
• Collard greens are high in vitamin A and vitamin C.
• Farro is a whole grain that contains fiber, protein, and essential vitamins and minerals.
• Greek yogurt is a rich source of protein and the whole-milk variety I use in this recipe also provides satisfying fats.

Filling Meal Formula

Want to learn how to make plant-based meals more filling? Try adding each of the following components to your bowl.

• Protein: The chickpeas, farro, and Greek yogurt make this Baked Falafel Bowl a great high-protein lunch or dinner option.
• Fat: Use extra virgin olive oil and whole milk (5%) Greek yogurt to give this recipe lots of satisfying texture and flavor.
• Fiber/Carbohydrates: The farro, whole wheat flour, chickpeas, and vegetables in this bowl provide filling fiber.
• Color: We eat with our eyes, too! The rainbow of color in the tomato-cucumber salad, collard greens, and fresh herbs give this Baked Falafel Bowl plenty of visual appeal. (I like to use multi-color cherry tomatoes for this reason, too!)
• Flavor: There's more to a satisfying meal than its nutrition facts. Use bright and zesty lemon, fresh herbs, and sweet and tart cherry tomatoes to up the satisfaction factor in this meal.

Ingredient Substitutions and Modifications

• Vegan + Dairy-Free Modification: Substitute plain unsweetened dairy-free yogurt alternative for the Greek yogurt.
• Gluten-Free Modification: Use brown rice instead of the farro, adjusting the cooking time to fully cook the rice. Substitute gluten-free flour for the whole-wheat flour in the falafel.
• Instead of collard greens, use spinach or chard instead.
• Use grapeseed oil in place of extra virgin olive oil if that's what you have on hand.
• Substitute ⅛ teaspoon garlic powder for the fresh garlic clove.
• White wine vinegar may be used in place of lemon juice.

Best Recipes to Serve With

This Baked Falafel Bowl is already really filling and satisfying on its own, but if you would like to serve it with another dish on the side, try one of these easy vegetarian recipes:

• Honey Roasted Carrots and Parsnips
• Lemon Tahini Apple Slaw
• Creamy Roasted Red Pepper Lentil Dip
• Sweet Potato Toast with Caper Tapenade

Frequently Asked Questions for this Baked Falafel Bowl

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