Low Sodium Falafel Bowl

Experience vibrant Mediterranean flavors with this wholesome and heart-healthy Low Sodium Falafel Bowl, perfect for those craving a guilt-free, sodium-conscious meal. This recipe features crispy homemade falafel made with unsalted canned chickpeas, fresh parsley, and cilantro, infused with aromatic spices like cumin, coriander, and turmeric. Paired with a colorful medley of mixed greens, cherry tomatoes, and cucumber, and drizzled with a luscious tahini-lemon dressing, this dish is as beautiful as it is delicious. Ready in under an hour, this easy-to-make falafel bowl delivers restaurant-quality taste right at home, making it an excellent choice for meal prep or a satisfying weeknight dinner. Enjoy a flavorful plant-based meal that’s packed with nutrients, fiber, and wholesome ingredients, all while being low in sodium.

Nutriscore Rating: 88/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 15 ounces Canned chickpeas, unsalted
• 1 medium Onion, finely chopped
• 3 large Garlic cloves
• 1 cup Fresh parsley, chopped
• 1 cup Fresh cilantro, chopped
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Ground turmeric
• 2 tablespoons Lemon juice
• 1 teaspoon Baking powder
• 3 tablespoons All-purpose flour
• 3 tablespoons Olive oil
• 4 cups Mixed greens
• 1 cup Cherry tomatoes, halved
• 1 medium Cucumber, diced
• 0.25 cup Tahini
• 3 tablespoons Warm water
• 1 tablespoon Lemon juice
• 0.5 teaspoon Ground paprika

Directions

Step 1

Drain and rinse the chickpeas thoroughly. Pat them dry using paper towels.

Step 2

In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, black pepper, turmeric, lemon juice, and baking powder. Pulse until the mixture is finely minced but not pureed.

Step 3

Transfer the mixture to a bowl and stir in the flour until just combined. The mixture should hold together when formed into a ball. If it's too wet, add an additional tablespoon of flour.

Step 4

Form the mixture into small patties or balls, about 1.5 inches in diameter.

Step 5

In a large skillet over medium heat, add olive oil. Once hot, add falafel patties, working in batches if necessary, and cook for 3-4 minutes on each side until golden brown and crispy.

Step 6

Remove from the skillet and let them drain on a plate lined with paper towels.

Step 7

In a small bowl, whisk together tahini, warm water, lemon juice, and paprika until creamy and smooth. Adjust the consistency by adding more water if needed.

Step 8

To assemble the bowls, divide mixed greens, cherry tomatoes, cucumber, and falafels evenly among four bowls.

Step 9

Drizzle each bowl with the tahini dressing just before serving.

Nutrition Facts

Serving size	(1709.6g)

Amount per serving	% Daily Value*
Calories	1887.7

Total Fat 96.3g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 888.5mg	0%
Total Carbohydrate 208.5g	0%
Dietary Fiber 63.8g	0%
Total Sugars 40.3g
Protein 74.0g	0%

Vitamin D 0IU	0%
Calcium 5689.4mg	0%
Iron 21468.1mg	0%
Potassium 5591.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.4%

Protein: 14.8%

Carbs: 41.8%