Falafel Quinoa Schale

One afternoon, I was standing in my kitchen staring at a half-empty pantry when my roommate mentioned craving something healthy but satisfying. I pulled out a can of chickpeas, remembered a falafel I'd had at a market in Tel Aviv years ago, and thought: what if I baked them instead of frying? That evening, this bowl came together—crispy falafel, fluffy quinoa, and a tahini sauce so good my roommate asked for the recipe before finishing her first bite.

I made this for a potluck once where I had no idea what anyone else was bringing, and somehow this bowl felt like the safest choice—vegetarian, naturally gluten-free, and different enough to catch people's attention. Three people asked for the recipe that night, which told me everything about how satisfying a simple, well-balanced bowl could be.

Ingredients

• Chickpeas (1 1/2 cups): The backbone of your falafel—canned works just fine if you drain and rinse them well, though some people swear by cooking dried ones for better texture.
• Fresh parsley and cilantro (1/2 cup each): These herbs are what make falafel taste alive; don't skimp on them or use dried herbs as a substitute.
• Green onions (2, roughly chopped for falafel): They add a subtle bite and keep the mixture from tasting one-dimensional.
• Garlic (2 cloves minced for falafel, 1 for sauce): Fresh garlic matters here—it's the soul of the dish, so mince it finely.
• Ground cumin and coriander (1/2 tsp each): Toast these in a dry pan for 30 seconds before mixing if you want the spices to sing louder.
• Cayenne pepper (1/4 tsp optional): Add this only if you like heat; it sneaks up on you.
• Chickpea flour (3 tbsp): This is the secret binder for baked falafel—it helps them hold together without egg and keeps them naturally vegan.
• Quinoa (1 cup rinsed): Rinsing removes the bitter coating; trust the process even though it seems like an extra step.
• Cucumber and cherry tomatoes: Buy them when they're in season and at their crispest for the best contrast against the warm falafel.
• Tahini (1/3 cup): Raw tahini tastes sharper and lighter than roasted; pick whichever matches your mood.
• Lemon juice (2 tbsp for sauce, 2 tbsp for falafel): Fresh lemon is non-negotiable—bottled just doesn't have the same brightness.
• Olive oil (2 tbsp for brushing): Use something you actually like tasting since it's just a light brush, not a dressing.

Instructions

Get your oven ready and set the stage:

Preheat to 400°F and line your baking sheet with parchment paper—this prevents sticking and cleanup becomes almost joyful. You want everything prepped before you touch the falafel mixture.

Build the falafel base:

Pulse chickpeas, herbs, green onions, garlic, spices, salt, pepper, lemon juice, and chickpea flour in a food processor until it looks like coarse breadcrumbs with some small chunks still visible. It should hold together when squeezed but shouldn't be completely smooth.

Shape and oil your falafel:

Wet your hands with cool water to prevent sticking, then form 12 balls or slightly flattened patties—flatter ones crisp up faster. Brush lightly with olive oil on both sides; this is what gives you that golden crust without deep-frying.

Bake until they turn golden:

Slide them into the oven for 22 to 25 minutes, flipping them halfway through so both sides brown evenly. They'll smell incredible and feel firm when done.

Cook the quinoa while falafel bakes:

Rinse your quinoa, combine with water and salt in a saucepan, bring to a boil, then lower heat and cover. Let it simmer for 15 minutes, then remove from heat and let it rest, covered, for 5 minutes before fluffing with a fork—those five minutes matter.

Whisk together the tahini sauce:

Combine tahini, minced garlic, lemon juice, salt, and 2 tablespoons of water in a bowl and whisk until smooth and creamy. If it's too thick, add more water one tablespoon at a time until it reaches drizzle-able consistency.

Assemble your bowls:

Divide warm quinoa among four bowls, then arrange cucumber, cherry tomatoes, and green onion on top. Crown each bowl with three falafel and drizzle generously with tahini sauce.

Serve right away:

Eat immediately while everything is still warm and the tahini sauce hasn't cooled too much.

Merken

There's a moment when you bite into a still-warm falafel and feel that satisfying crunch, followed by the creamy herb center and the cool crispness of fresh cucumber—that's when you realize this bowl is more than just lunch. It became my go-to when I needed to feed myself something that felt intentional and nourishing, not just convenient.

Why Baked Falafel Changes Everything

The first time I fried falafel traditionally, my kitchen smelled like a deep fryer for three days and my clothes absorbed that oil smell. Baking them solved that problem immediately while actually making them crispier on the outside—the dry heat of the oven does something magic that oil sometimes can't. I've never gone back to frying, and honestly, neither should you if you're cooking at home.

Quinoa as Your Quiet Foundation

Quinoa feels humble until you taste it properly cooked, and then it becomes the backbone everything else sits on. It's mild enough to let the falafel and tahini shine, but substantial enough that you finish the bowl feeling genuinely full. I used to think of it as just a health-food side dish until I realized it's actually the thing that makes this bowl work as a complete meal.

Making This Bowl Your Own

Once you've made this bowl a few times, you start seeing it as a template rather than a strict recipe. Some nights I add roasted red peppers or a handful of arugula, other times I top it with toasted seeds for extra texture. The base stays the same, but your mood and what's in your fridge get to decide the rest.

• Toast pumpkin seeds or sliced almonds in a dry pan for a minute to add crunch that transforms the whole eating experience.
• A squeeze of fresh lemon juice right before eating brightens everything and cuts through the richness of the tahini.
• If you have leftovers, store falafel separately from everything else so they don't get soggy.

Merken

This bowl has become my answer to the question of what to make when I want something that feels special but isn't fussy. It's the kind of meal that makes you feel taken care of by yourself.

Rezept-Fragen & Antworten

→ Kann ich die Falafel auch frittieren anstatt backen?

Ja, Sie können die Falafel auch in heißem Öl frittieren. Geben Sie dafür genügend Öl in einen Topf und erhitzen Sie es auf etwa 180°C. Frittieren Sie die Bällchen 3-4 Minuten bis sie goldbraun sind. Legen Sie sie anschließend auf Küchenpapier um überschüssiges Öl zu entfernen.

→ Wie lange hält sich das Gericht im Kühlschrank?

Die zubereiteten Komponenten halten sich getrennt gelagert bis zu 3 Tage im Kühlschrank. Bewahren Sie Falafel, Quinoa, Salat und Sauce jeweils in luftdichten Behältern auf. Die Falafel lassen sich gut im Ofen oder Toaster wieder aufwärmen, um die Knusprigkeit zu erhalten.

→ Kann ich Quinoa durch anderes Getreide ersetzen?

Definitiv! Couscous, Bulgur oder frei von körnerreichem Reis eignen sich hervorragend als Alternative. Bereiten Sie das jeweilige Getreide gemäß Packungsanweisung zu. Couscous benötigt beispielsweise nur etwa 5 Minuten Quellzeit.

→ Ist das Gericht vegan?

Ja, diese Quinoa Schale ist vollständig vegan. Verwenden Sie Kicherbsenmehl statt regulärem Mehl für die Falafel und prüfen Sie, dass Ihre Tahini und anderen Zutaten rein pflanzlich sind. Die Sauce ist ohne tierische Produkte cremig und würzig.

→ Welche anderen Gemüse kann ich hinzufügen?

Geeignet sind fast alle knackigen Gemüsesorten. Probieren Sie gewürfelten Paprika, geriebene Möhren, fein gehackten Rotkohl oder Avocadowürfel. Für zusätzliche Frische passen Minze, Babyspinat oder Rucola ebenfalls hervorragend dazu.