Falafel Bowls with Tahini Sauce
Making falafel at home takes a bit more effort than most of my other plant-based recipes, but pan-frying instead of deep-frying keeps it simple enough for a regular meal-prep session. Tahini sauce drizzled on top is what really makes it taste right.
Chickpeas pulsed with flour and spices hold together well enough to pan-fry without falling apart, as long as the mixture isn't too wet. Cumin and coriander give it that classic falafel flavor.
Tahini sauce thinned with lemon and water is worth making fresh, since it's what ties the falafel, rice, and vegetables together into an actual bowl instead of separate components. Cucumber and tomato add freshness against the fried falafel.
The recipe card has the full ingredient breakdown and cook time for all ten portions. Let the falafel cool before dividing everything into containers, then refrigerate what you'll eat within four days. Keep the tahini sauce separate until serving.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Falafel Bowls with Tahini Sauce
YIELD
10 portions
ESTIMATED NUTRITION
715 calories • 24g protein • 98g carbs • 26g fat per portion
What I really like about this recipe is that homemade falafel tastes worlds better than anything frozen, for not much extra effort.
Ingredients
• 7 1/2 cans chickpeas, drained
• 1 cup flour
• 7 1/2 cups cooked rice
• 5 cucumbers, diced
• 5 tomatoes, diced
• 1 cup tahini sauce, thinned with water and lemon
• 5 tbsp olive oil
• 2 1/2 tbsp cumin and coriander
Directions
1. Pulse the chickpeas, flour, and spices in a food processor until combined but still coarse; form into patties.
2. Pan-fry the patties in olive oil, 3–4 minutes per side, until golden.
3. Whisk the tahini with water and lemon juice until pourable.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers with rice, cucumber, and tomato. Drizzle with tahini sauce just before eating.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat the falafel gently to keep it from drying out. Nutrition is estimated per portion.
