For the Falafel (Homemade or High-Quality Store-Bought)

The heart of this bowl is, of course, the falafel. You have two main options here: making your own from scratch or using high-quality store-bought falafel. Both are perfectly acceptable, and the best choice depends on your time and preference.

• If Making Homemade Falafel:

  • Dried Chickpeas (1 cup): It’s crucial to use dried chickpeas soaked overnight (or for at least 8 hours). Canned chickpeas won’t work as they are already cooked and contain too much moisture, resulting in a mushy falafel. Soaking is essential for proper texture and digestibility.
  • Fresh Parsley (1 cup, tightly packed): Provides a vibrant, fresh, and slightly peppery flavor that is quintessential to falafel. Flat-leaf parsley is preferred for its robust flavor.
  • Fresh Cilantro (1/2 cup, tightly packed): Adds a bright, citrusy note that complements the parsley and spices beautifully. If you’re not a fan of cilantro, you can substitute with more parsley or mint.
  • Onion (1/2 medium, roughly chopped): Adds a pungent, savory base flavor. Yellow or white onions work well.
  • Garlic Cloves (2-3 cloves): Essential for that characteristic falafel aroma and flavor. Adjust to your taste.
  • Spices:

    • Ground Cumin (1 tablespoon): Warm, earthy, and slightly bitter, cumin is a cornerstone of falafel spice blends.
    • Ground Coriander (1 teaspoon): Adds a citrusy, floral note that complements cumin.
    • Ground Cardamom (1/2 teaspoon): Aromatic and slightly sweet, cardamom adds a touch of exotic complexity.
    • Cayenne Pepper (1/4 teaspoon or to taste): Provides a gentle warmth. Adjust to your spice preference. You can also use a pinch of red pepper flakes.
    • Salt (1 teaspoon, or to taste): Essential for bringing out all the flavors.
    • Black Pepper (1/2 teaspoon, or to taste): Adds a touch of pungency.

  • Baking Powder (1 teaspoon): Helps to lighten the falafel and create a slightly airy texture.
  • All-Purpose Flour or Chickpea Flour (2-3 tablespoons): Used as a binder to help hold the falafel mixture together. Start with less and add more if needed, aiming for a mixture that is moldable but not too dry. Chickpea flour is a gluten-free option and adds a slightly nutty flavor.
  • Vegetable Oil (for frying or baking): For frying, use a neutral oil with a high smoke point like canola, vegetable, or grapeseed oil. For baking or air frying, you’ll need less oil, mainly for brushing or spraying.

• If Using Store-Bought Falafel:

  • Frozen or Refrigerated Falafel (1 package): Choose a brand that uses high-quality ingredients and has good reviews. Look for falafel that is primarily made from chickpeas and minimally processed.
  • Consider Pre-cooking Method: Follow package instructions for heating – baking, air frying, or pan-frying are generally healthier options than deep-frying, though pan-frying can give a nice crispy exterior.

For the Base of the Bowl (Choose 1-2)

The base provides a foundation for your bowl and adds bulk and carbohydrates.

• Cooked Quinoa (1-2 cups): A protein-rich and gluten-free grain that offers a slightly nutty flavor and fluffy texture. White, red, or tri-color quinoa all work well.
• Cooked Brown Rice (1-2 cups): A whole grain option with a slightly chewy texture and earthy flavor. Long-grain or short-grain brown rice are both suitable.
• Mixed Greens (4-6 cups): A lighter, lower-carb option. Choose your favorite blend of greens like spinach, romaine, arugula, or a spring mix.
• Couscous (1-2 cups): Small pasta pearls that cook quickly and have a light, fluffy texture. Whole wheat couscous adds more fiber.

For the Creamy Element (Choose 1-2)

Creamy elements add richness and moisture, tying the bowl together.

• Hummus (1/2 – 1 cup): A classic Mediterranean dip made from chickpeas, tahini, lemon juice, garlic, and olive oil. Homemade or store-bought (high-quality) are both great. Experiment with different flavors like roasted red pepper or garlic hummus.
• Tzatziki Sauce (1/2 – 1 cup): A refreshing Greek yogurt-based sauce with cucumber, garlic, and dill. Homemade tzatziki is incredibly easy and tastes much better than most store-bought versions.
• Baba Ghanoush (1/2 – 1 cup): A smoky eggplant dip that adds a unique flavor profile. Similar to hummus in texture, but with a distinct smoky eggplant taste.
• Avocado (1/2 – 1 avocado, sliced or diced): Provides healthy fats and a creamy texture. Guacamole can also be used for a slightly different flavor profile.

For the Fresh Vegetables and Salads (Choose 3-5)

This is where you add vibrant color, crunch, and freshness. Don’t be afraid to get creative!

• Cucumber (1-2 cucumbers, diced or sliced): Adds a refreshing coolness and crunch. English cucumbers or Persian cucumbers are less seedy.
• Tomatoes (1-2 cups, cherry tomatoes halved or larger tomatoes diced): Adds sweetness and acidity. Use ripe, flavorful tomatoes for the best taste.
• Red Onion (1/4 – 1/2 red onion, thinly sliced): Adds a pungent bite. Soaking red onion slices in cold water for 10 minutes can mellow their sharpness.
• Bell Peppers (1-2 bell peppers, diced or sliced): Adds sweetness and crunch. Red, yellow, or orange bell peppers are great for color and flavor.
• Kalamata Olives (1/2 cup, pitted and halved): Adds a salty, briny flavor. Other types of olives like green olives also work well.
• Feta Cheese (1/4 – 1/2 cup, crumbled): Adds a salty, tangy, and creamy element. For a vegan option, omit or use a plant-based feta alternative.
• Fresh Parsley (1/4 cup, chopped): Adds freshness and herbaceous notes.
• Fresh Mint (1/4 cup, chopped): Adds a cooling, refreshing element, especially nice with cucumber and tomatoes.
• Pickled Vegetables (Optional): Pickled turnips, banana peppers, or other pickled vegetables can add a tangy and crunchy element.
• Carrots (1-2 carrots, shredded or julienned): Adds sweetness and crunch.

For the Dressing (Choose 1)

A flavorful dressing ties all the components together and adds moisture.

• Lemon-Tahini Dressing: A classic Mediterranean dressing made with tahini, lemon juice, garlic, water, and olive oil. Provides a creamy, nutty, and tangy flavor.
• Lemon-Herb Vinaigrette: A lighter, brighter dressing made with lemon juice, olive oil, herbs (like oregano, thyme, or parsley), and garlic.
• Red Wine Vinaigrette: A slightly bolder dressing made with red wine vinegar, olive oil, garlic, and oregano.
• Simple Olive Oil and Lemon Juice: For a very light and healthy option, simply drizzle good quality olive oil and fresh lemon juice over the bowl.