A vibrant, nutrient-rich bowl that balances crisp baked falafel with sweet roasted vegetables, hearty grains, and a refreshing yogurt dressing. This plant-forward recipe is both satisfying and wholesome, offering a complete and flavorful meal that’s easy to prepare and visually appealing.
Why You’ll Love This Recipe
This baked falafel bowl is ideal for anyone seeking a nutritious yet indulgent meal. The falafel is crispy on the outside and tender inside, with bold Middle Eastern spices and fresh herbs. Paired with caramelized sweet potatoes, fluffy quinoa or couscous, and a creamy herbed yogurt sauce, every bite is a harmony of textures and tastes. It’s vegetarian, customizable, and perfect for meal prep or casual dining.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Baked Falafel:
1 can (15 oz) chickpeas, drained and rinsed
1/2 small onion, chopped
2 cloves garlic
1/4 cup fresh parsley
1/4 cup fresh cilantro
1 tsp cumin
1/2 tsp coriander
1/4 tsp baking powder
2 tbsp flour or chickpea flour
Salt and pepper, to taste
Olive oil spray
For the Roasted Sweet Potatoes:
2 cups sweet potatoes, peeled and diced
1 tbsp olive oil
1 tsp dried rosemary
Salt and pepper, to taste
For the Bowl:
1 cup cooked quinoa or couscous
1/2 cup Greek yogurt
1 tbsp lemon juice
1 tbsp chopped fresh mint or parsley
Salt, to taste
Directions
- Preheat the oven to 400°F (200°C).
- In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, and flour. Pulse until the mixture is combined but still coarse—do not over-process. Season with salt and pepper.
- Shape the mixture into small balls or patties and place them on a parchment-lined baking sheet. Lightly spray the tops with olive oil.
- Bake for 20–25 minutes, flipping halfway through, until the falafel are golden and crisp.
- While the falafel bakes, toss the diced sweet potatoes with olive oil, rosemary, salt, and pepper. Spread on a separate baking sheet and roast for 25–30 minutes, stirring once during cooking.
- In a small bowl, combine Greek yogurt with lemon juice, chopped herbs, and a pinch of salt. Mix well and refrigerate until ready to serve.
- To assemble, divide the cooked quinoa or couscous into serving bowls. Top with baked falafel, roasted sweet potatoes, and a generous dollop of herbed yogurt sauce. Serve warm or at room temperature.
Servings and timing
This recipe serves 4 and takes about 45–50 minutes total: 15 minutes for preparation and 30–35 minutes for baking and roasting.
Variations
- Vegan Version: Use a dairy-free yogurt alternative for the herbed sauce.
- Grain Alternatives: Substitute quinoa or couscous with brown rice, bulgur, or farro.
- Add Greens: Include fresh spinach, arugula, or kale for added texture and nutrients.
- Spicy Falafel: Add red pepper flakes or a pinch of cayenne to the falafel mix for heat.
- Pickled Veggies: Top with pickled onions or cucumbers for tang and crunch.
Storage/Reheating
Store each component separately in airtight containers in the refrigerator for up to 3 days. To reheat, warm falafel and sweet potatoes in a 350°F (175°C) oven for 10–12 minutes or in a skillet until hot. Avoid reheating the yogurt sauce—serve it cold for best flavor and texture.
FAQs
Can I use dried chickpeas instead of canned?
Yes, but you must soak and cook them beforehand. Using dried chickpeas gives a firmer falafel texture but requires additional preparation.
How do I keep the falafel from falling apart?
Do not over-blend the mixture. It should be coarse, not smooth. If it’s too wet, add a little more flour until it holds its shape.
Can I pan-fry or air fry the falafel?
Yes, both methods work. Pan-fry in a bit of oil until golden, or air fry at 375°F (190°C) for about 15–20 minutes, shaking halfway through.
What’s the best grain for the base?
Quinoa adds protein and texture, while couscous offers a lighter, fluffier base. Choose based on your dietary needs and preference.
Is this recipe gluten-free?
Yes, if you use chickpea flour and quinoa or a gluten-free grain. Be sure to check all packaged ingredients for hidden gluten.
How do I roast the sweet potatoes evenly?
Cut them into uniform pieces, spread them out on a baking sheet without overcrowding, and stir halfway through roasting.
Can I use store-bought falafel?
Yes, for convenience. However, homemade falafel offers better flavor and control over ingredients.
Can I freeze the falafel?
Yes, freeze baked falafel in a single layer on a tray, then transfer to a freezer bag. Reheat in the oven until heated through and crisp.
What herbs can I use in the yogurt sauce?
Mint, parsley, dill, or cilantro all work well. Use what you have on hand for a fresh and cooling complement.
Can I serve this cold?
Yes, this bowl can be enjoyed cold or at room temperature, making it ideal for lunchboxes or picnics.
Conclusion
The Baked Falafel Bowl with Roasted Sweet Potatoes & Herbed Yogurt is a nourishing, satisfying dish that combines plant-based goodness with dynamic flavors and textures. It’s ideal for weeknight meals, meal prep, or entertaining. With endless variation options and simple, wholesome ingredients, it’s a recipe worth keeping in your regular rotation.
Print
Baked Falafel Bowl with Roasted Sweet Potatoes & Herbed Yogurt
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Middle Eastern
- Diet: Vegetarian
Description
Un bol nourrissant et coloré composé de falafels croustillants cuits au four, de patates douces rôties aromatiques, de céréales moelleuses et d’une sauce au yaourt aux herbes rafraîchissantes, parfait pour un repas sain et végétal.
Ingredients
- 1 boîte (15 oz) de pois chiches, égouttés et rincés
- 1/2 petit oignon haché
- 2 gousses d’ail
- 1/4 tasse de persil frais
- 1/4 tasse de coriandre fraîche
- 1 cuillère à café de cumin
- 1/2 cuillère à café de coriandre
- 1/4 cuillère à café de levure chimique
- 2 cuillères à soupe de farine ou de farine de pois chiche
- Sel et poivre, au goût
- Spray d’huile d’olive
- 2 tasses de patates douces, pelées et coupées en dés
- 1 cuillère à soupe d’huile d’olive
- 1 cuillère à café de romarin séché
- Sel et poivre, au goût
- 1 tasse de quinoa cuit ou de couscous
- 1/2 tasse de yaourt grec
- 1 cuillère à soupe de jus de citron
- 1 cuillère à soupe de menthe fraîche ou de persil haché
- Sel, au goût
Instructions
- Préchauffer le four à 400°F (200°C).
- Dans un robot culinaire, mélangez les pois chiches, l’oignon, l’ail, les herbes, le cumin, la coriandre, la levure chimique et la farine jusqu’à ce que le mélange soit homogène. Ne pas trop mélanger.
- Former des petites boules ou galettes et les disposer sur une plaque de cuisson recouverte de papier sulfurisé. Vaporiser légèrement d’huile d’olive.
- Faites cuire les falafels pendant 20 à 25 minutes, en les retournant à mi-cuisson, jusqu’à ce qu’ils soient dorés et fermes.
- Mélangez les patates douces avec l’huile d’olive, le romarin, le sel et le poivre. Étalez-les sur une plaque à part et faites-les rôtir 25 à 30 minutes en les remuant une fois.
- Mélanger le yaourt avec le jus de citron, les herbes hachées et le sel. Réserver au frais jusqu’à dégustation.
- Pour assembler : placez une base de quinoa ou de couscous dans chaque bol, garnissez de falafels cuits au four, de patates douces rôties et d’une cuillerée de yaourt aux herbes.
Notes
- Le refroidissement de la sauce au yaourt permet aux saveurs de se mélanger.
- Le mélange de falafels peut être préparé à l’avance et réfrigéré.
- Pour une version végétalienne, remplacez le yaourt par une alternative végétale.
Nutrition
- Serving Size: 1 bowl
- Calories: 410
- Sugar: 5g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 5mg
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