Print

Crispy Baked Falafel Bowl Recipe with Easy Homemade Tzatziki Sauce

crispy baked falafel bowl - featured image
Print Recipe

A quick and easy baked falafel bowl with a crispy exterior paired with a creamy, tangy homemade tzatziki sauce. Perfect for a comforting, healthy meal without the mess of deep frying.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
  • ¼ cup (15 g) fresh parsley, roughly chopped
  • ¼ cup (15 g) fresh cilantro, roughly chopped
  • 1 small onion, finely chopped or grated
  • 3 cloves garlic, minced
  • 2 tablespoons (15 g) all-purpose flour (or chickpea flour for gluten-free option)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon baking powder
  • Salt and pepper to taste
  • Olive oil spray for baking
  • ½ cup (120 g) Greek yogurt
  • ¼ cup (60 g) cottage cheese, blended smooth
  • ½ cucumber, grated and excess water squeezed out
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Cooked quinoa or brown rice, about 1 cup (optional)
  • Cherry tomatoes, halved
  • Cucumber slices
  • Baby spinach or mixed greens
  • Sliced red onion (optional)

Instructions

  1. Prepare the Falafel Mixture (10 minutes): In your food processor, combine chickpeas, parsley, cilantro, chopped onion, garlic, flour, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture forms a coarse, sticky paste but not a purée. Add more flour if too wet. Set aside to rest for 5 minutes.
  2. Preheat the Oven (5 minutes): Set oven to 400°F (200°C). Line a baking sheet with parchment paper or silicone mat and lightly spray with olive oil.
  3. Form the Falafel Balls (10 minutes): Using wet hands or a small cookie scoop, shape mixture into 1.5 inch (4 cm) diameter balls. Place on baking sheet about 1 inch (2.5 cm) apart. Spray tops lightly with olive oil.
  4. Bake the Falafel (20-25 minutes): Bake for 10-12 minutes, flip each falafel, spray other side lightly with oil, and bake another 10-12 minutes until golden brown and crispy.
  5. Prepare the Tzatziki Sauce (10 minutes): Combine Greek yogurt, blended cottage cheese, grated cucumber (squeezed dry), lemon juice, dill, garlic, salt, and pepper in a small bowl. Mix well and refrigerate until serving.
  6. Assemble the Bowl (5 minutes): Layer cooked quinoa or rice in bowl base. Add greens, cherry tomatoes, cucumber slices, and red onion. Arrange baked falafel on top and drizzle generously with tzatziki sauce.
  7. Final Touches: Garnish with extra fresh herbs or sprinkle of paprika if desired. Serve immediately.

Notes

Spray falafel with olive oil before and after flipping to achieve a crispy exterior without frying. Avoid over-processing chickpeas to maintain texture. Squeeze excess water from grated cucumber to prevent watery tzatziki. Rest falafel mixture before baking to improve texture. Leftovers store well in fridge for up to 3 days; reheat falafel in oven to retain crispiness.

Nutrition

Keywords: falafel, baked falafel, tzatziki sauce, healthy falafel, quick falafel recipe, gluten-free falafel, vegetarian, Middle Eastern cuisine

Find it online: https://chrisfeasts.com/crispy-baked-falafel-bowl-recipe-with-easy-homemade-tzatziki-sauce/