Soy-Free Falafel Bowl

Indulge in the vibrant and wholesome flavors of this Soy-Free Falafel Bowl, a plant-based recipe bursting with fresh herbs, zesty spices, and colorful veggies. Featuring crispy pan-fried falafel made from a simple blend of chickpeas, parsley, and cilantro, this dish is a perfect balance of texture and taste. Served on a bed of fluffy quinoa, crisp mixed greens, and crunchy red cabbage, it’s topped with a creamy tahini dressing that ties everything together with a tangy, nutty finish. Ready in under an hour, this nutrient-packed bowl is ideal for meal prep, a quick weeknight dinner, or a satisfying lunch. Perfect for those seeking soy-free, vegetarian, or Mediterranean-inspired meals, this recipe brings wholesome comfort to your table!

Nutriscore Rating: 84/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 15 oz canned chickpeas, drained and rinsed
• 0.5 red onion, roughly chopped
• 2 garlic cloves, minced
• 0.5 cup fresh parsley, chopped
• 0.5 cup fresh cilantro, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp baking powder
• 2 tbsp all-purpose flour
• 0.5 tsp salt
• 0.25 tsp black pepper
• 3 tbsp olive oil
• 2 cups quinoa, cooked
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 cup red cabbage, shredded
• 0.25 cup tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1 tsp honey or maple syrup
• 2 cups mixed greens

Directions

Step 1

Begin by preparing the falafel mixture. In a food processor, combine the drained chickpeas, chopped red onion, minced garlic, parsley, cilantro, cumin, coriander, baking powder, all-purpose flour, salt, and black pepper.

Step 2

Pulse the ingredients together until you achieve a coarse texture, making sure not to over-process into a paste. If the mixture seems too wet, add a little more flour.

Step 3

Shape the mixture into small, round falafel balls or patties, about the size of golf balls.

Step 4

Heat olive oil in a large skillet over medium-high heat. Once hot, add the falafels and cook for about 3-4 minutes on each side, until golden and crispy. Remove from the pan and let drain on paper towels if needed.

Step 5

While the falafel cooks, prepare the tahini dressing. In a small bowl, whisk together tahini, lemon juice, water, and honey or maple syrup until smooth and creamy. Adjust seasoning to taste with salt and pepper.

Step 6

Assemble the bowls by dividing the cooked quinoa, mixed greens, cherry tomatoes, cucumber, and red cabbage among serving bowls.

Step 7

Top each bowl with a few falafel pieces, and drizzle generously with the prepared tahini dressing.

Step 8

Serve immediately and enjoy your vibrant soy-free falafel bowl!

Nutrition Facts

Serving size	(1700.5g)

Amount per serving	% Daily Value*
Calories	2013.9

Total Fat 98.2g	0%
Saturated Fat 14.5g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 3145.7mg	0%
Total Carbohydrate 232.1g	0%
Dietary Fiber 54.8g	0%
Total Sugars 37.9g
Protein 69.7g	0%

Vitamin D 0IU	0%
Calcium 5322.3mg	0%
Iron 21457.9mg	0%
Potassium 4208.6mg	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: 42.3%

Protein: 13.3%

Carbs: 44.4%