Best Mediterranean Bowl
- Prep Time: 205
- Cook Time: 20
- Total Time: 3 hours 45 minutes
- Yield: Serves 2 1x
- Cuisine: Mediterranean Diet
1 1/2 cups dry chickpeas
1/2 cup chopped fresh parsley
1/2 cup chopped white onion
7 cloves garlic
2 Tbsp gluten-free oat flour
1 1/2 tsp sea salt (plus more to taste)
2–3 tsp ground cumin
1 pinch ground cardamom
1 tsp ground coriander
1 pinch cayenne pepper
EVOO for pan frying
2 cups fresh chopped parsley
1/2 cup diced tomato
1/4 cup diced red onion
2 Tbsp lemon juice
1 pinch sea salt
1 Tbsp + extra virgin olive oil
Chili Garlic Sauce
Garlic Dill Sauce
Pita / Pita chips / Flatbread
You will only need 12 falafel, which is about half of the recipe, save the rest for another dish. You can also make a batch ahead of time and keep them uncooked in my freezer so I just have to slightly thaw and pan-fry them when I want a Mediterranean Bowl! This keeps prep/cook time under 30 minutes.
Rinse (uncooked) chickpeas in a fine mesh strainer and add to a large pot. Cover with 2 inches water and bring to a boil over high heat. Boil for 1 minute. Then cover, remove from heat, and let set for 1 hour. Then drain and lightly rinse and dry thoroughly (method from the Kitchn).
In the meantime, add parsley, onion, and garlic to a food processor. Mix until well processed. Set aside.
Once the chickpeas are slightly cooled and dried, add to the food processor, along with gluten-free oat flour, salt, cumin, cardamom, coriander, and cayenne (optional). Mix to combine thoroughly, scraping down sides as needed. This may take up to 4-5 minutes to fully incorporate all of the spices and herbs. You’re looking for a near paste with only very small bits of chickpeas and herbs.
Sample a small bit and adjust spices/salt/herbs as needed. Then cover and set in the refrigerator for 1 hour to allow the flavors to meld and the texture to become more firm.
Once cooled, remove from refrigerator and scoop out 1 1/2 Tbsp amounts (using this scoop or a Tablespoon) and gently form into small discs using your hands. If the falafel isn’t sticking together the mixture may need to be blended more thoroughly, or dusted with a bit more oat flour if too wet.
Once your falafels are formed adjust if altering batch size), heat a large metal or cast-iron skillet over medium/medium-high heat. Once hot, add enough oil to create a thin layer on the bottom of the pan and wait 1-2 minutes for the oil to heat up. Then place only as many falafel as will fit comfortably in the pan and cook 2-3 minutes on each side. Once the bottom side is browned, flip gently as they can be fragile. Continue until all falafel are cooked. Adjust heat as needed if they’re browning too quickly, or aren’t cooking quickly enough.
These falafel are delicious on their own with hummus,garlic dill sauce or tahini sauce. I also love garnishing them with chili garlic sauce for heat. Serve over greens, in pita, or enjoy as is!
To freeze, pan fry falafel and let cool. Then add to a freezer safe container and freeze up to 1 month. Reheat in a 375 degree F (190 C) oven until warmed through.
Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and EVOO to a medium mixing bowl and tossing to combine. Set aside.
To serve, divide salad greens and parsley salad between two serving bowls and top with hummus, olives, 6 falafel each and tahini sauce. Also goes well with fresh lemon juice and chili garlic sauce.
Make a bigger batch of falafel and you will be able to make many other great meals quickly.
- Calories: 722
- Fat: 36g
- Carbohydrates: 80g
- Protein: 28g
Keywords: Mediterranean Diet Lose Weight Lose Belly Fat Healthy Eating