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If you’re searching for easy Mediterranean recipes that deliver restaurant-quality flavor at home, this Baked Falafel Bowl is about to become your new favorite dinner. Crispy on the outside, tender on the inside, these baked chickpea patties are nestled on a bed of nutty farro and topped with fresh cucumbers, juicy tomatoes, creamy hummus, and tangy tzatziki sauce. It’s healthy, filling, and bursting with the vibrant flavors of the Mediterranean.
Whether you’re new to the Mediterranean diet or a seasoned pro looking for Mediterranean dinner ideas, this bowl checks all the boxes. It’s naturally vegetarian, can easily be made vegan, and is perfect for meal prep. Best of all, baking the falafel instead of frying makes it lighter, healthier, and mess-free without sacrificing that crispy golden texture we all love.
Table of Contents
Why You’ll Love This Baked Falafel Bowl
This recipe is perfect for busy weeknights, meal prep Sundays, or when you want to impress guests with minimal effort. Here’s why this dish stands out:
- Healthier than fried: Baking the falafel in your oven uses less oil while still achieving that perfect crispy exterior
- Ready in 30 minutes: From prep to plate, you’ll have dinner on the table faster than takeout
- Meal prep friendly: Make components ahead and assemble bowls throughout the week
- Customizable: Swap ingredients based on what you have on hand
- Budget-friendly: Uses pantry staples like canned chickpeas and basic spices
- Nutrient-dense: Packed with plant-based protein, fiber, and healthy fats
Ingredients You’ll Need
For the Baked Falafel
| Ingredient | Amount | Notes |
|---|---|---|
| Extra virgin olive oil | 6 tbsp (divided) | High-quality oil makes a difference |
| Garlic cloves | 3, roughly chopped | Fresh garlic is essential |
| Red onion | 2 tbsp, chopped | Adds sharpness and flavor |
| Lemon juice | From ½ lemon | Freshly squeezed preferred |
| Parsley | Small handful | Fresh herbs are key |
| Cilantro | Small handful | Use flat-leaf if available |
| Ground cumin | ½ tsp | Warm, earthy spice |
| Ground coriander | ½ tsp | Adds citrus notes |
| Kosher salt | 1 tsp | Adjust to taste |
| Black pepper | Few cranks | Freshly ground |
| Chickpeas | 1 (15 oz) can | Rinsed and drained well |
| All-purpose flour | 2-4 tbsp | Or gluten-free substitute |
For the Bowl Assembly
| Ingredient | Amount | Notes |
|---|---|---|
| Semi-pearled farro | 1½ cups dry | Cooked and cooled |
| Cucumber | 1 medium or 3 Kirby | Sliced into half-moons |
| Cherry tomatoes | 8 oz | Halved for easy eating |
| Feta cheese | ⅓ cup | Crumbled, or use vegan feta |
| Hummus | To taste | Store-bought or homemade |
| Tzatziki sauce | To taste | Creamy and tangy |
| Roasted chickpeas | Optional | For extra crunch |
Step-by-Step Instructions
Prep the Farro
- Cook 1½ cups dry farro according to package directions (typically 15-17 minutes in salted water)
- Drain well and spread on a baking sheet to cool to room temperature
- Set aside while you prepare the falafel
Make the Baked Falafel
- Preheat and prep: Set your oven to 425°F. Pour 4 tablespoons of olive oil onto a large baking sheet and tilt it around until the entire surface is coated
- Process the aromatics: In your food processor fitted with the steel blade, add the remaining 2 tablespoons olive oil, garlic, red onion, lemon juice, parsley, cilantro, cumin, coriander, salt, and pepper. Pulse until everything is roughly chopped and well combined
- Add chickpeas and flour: Add the drained chickpeas and 2 tablespoons of flour to the food processor. Pulse until the chickpeas break down and the mixture starts to come together into a loose ball. If the dough feels very sticky, add up to 2 more tablespoons of flour and pulse again
- Shape the falafel: Using a small cookie scoop or your hands, portion out approximately 3 tablespoons of dough and roll into a ball. Place on a plate and repeat until you have 12-14 falafel balls
- Form patties: Transfer the dough balls to your prepared baking sheet, spacing them evenly in 4 rows of 3. With damp fingers, gently press each ball down into a 2½-inch patty
- Bake: Place in your preheated oven and bake for 15 minutes. Remove, flip each falafel with a spatula, and bake for another 5-7 minutes until both sides are golden brown and crispy
- Cool: Transfer falafel to a wire rack and let cool for 5 minutes
Prepare the Fresh Vegetables
While the falafel bake, use your cutting board and chef’s knife to slice the cucumbers into half-moons and halve the cherry tomatoes. Place in separate mixing bowls for easy assembly.
Assemble the Bowls
- Divide the cooled farro evenly between 4 bowls
- Arrange sliced cucumbers and halved cherry tomatoes around the bowl
- Add a generous dollop of hummus and tzatziki sauce
- Top with 3-4 warm falafel patties per bowl
- Sprinkle crumbled feta cheese over everything
- Finish with roasted chickpeas for extra crunch (optional)
- Serve immediately or cover and refrigerate for meal prep
Pro Tips for Perfect Baked Falafel
- Don’t skip draining: Make sure your chickpeas are thoroughly drained and patted dry for the best texture
- Chill the dough: If your mixture is too soft to shape, refrigerate for 15-20 minutes
- Use parchment: If you don’t want to use oil on the pan, line with parchment paper and lightly spray the tops
- Make ahead: Shape the falafel and refrigerate for up to 24 hours before baking
- Freeze for later: Unbaked falafel freeze beautifully for up to 3 months
- Swap the grain: Try quinoa, brown rice, or cauliflower rice instead of farro
Storage and Meal Prep
Falafel: Store baked falafel in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F oven for 5-7 minutes to restore crispiness.
Assembled bowls: If meal prepping, store components separately and assemble just before eating. The farro, vegetables, and falafel will keep for 4 days; add fresh hummus and tzatziki when serving.
Freezing: Freeze baked (or unbaked) falafel for up to 3 months. Thaw in the refrigerator overnight and reheat before serving.
Frequently Asked Questions
Can I make this recipe vegan?
Absolutely! Simply omit the feta cheese or use a plant-based feta alternative. The rest of the recipe is already vegan-friendly.
What can I substitute for farro?
Quinoa, brown rice, bulgur wheat, or even cauliflower rice work wonderfully in this bowl. Choose based on your dietary preferences.
Can I fry the falafel instead of baking?
Yes! Heat oil in your frying pan to 350°F and fry the patties for 3-4 minutes per side until golden brown.
Why is my falafel mixture too wet?
This usually means the chickpeas weren’t drained well enough. Add flour 1 tablespoon at a time until the mixture holds together.
How do I prevent falafel from falling apart?
Make sure to pulse not puree the mixture. You want some texture remaining. Also, don’t skip the flour, which acts as a binder.
Can I use dried chickpeas instead of canned?
Yes, but use uncooked dried chickpeas that have been soaked overnight. Cooked chickpeas are too soft for falafel.
What’s the best way to reheat falafel?
Reheat in your oven or air fryer at 350°F for 5-7 minutes to restore crispiness. Avoid the microwave as it makes them soggy.
Nutritional Benefits
This Baked Falafel Bowl is a nutritional powerhouse. Chickpeas provide plant-based protein and fiber, supporting digestive health and keeping you full longer. Farro adds complex carbohydrates and additional protein, while the fresh vegetables contribute vitamins, minerals, and antioxidants. The olive oil provides heart-healthy monounsaturated fats, making this a well-balanced Mediterranean diet meal.
Serving Suggestions
This bowl is incredibly versatile. Serve it as-is for a complete meal, or pair it with:
- Warm pita bread or naan
- A side of tabbouleh or fattoush salad
- Pickled vegetables for extra tang
- A drizzle of tahini sauce
- Lemon wedges for brightness
Why the Mediterranean Diet Works
The Mediterranean diet isn’t just a trend it’s a time-tested way of eating that emphasizes whole grains, fresh vegetables, legumes, healthy fats, and moderate amounts of fish and poultry. This Baked Falafel Bowl embodies those principles perfectly, making it an ideal choice for anyone following Mediterranean diet recipes or just looking to eat healthier without sacrificing flavor.
Final Thoughts
This Baked Falafel Bowl proves that healthy eating doesn’t have to be complicated or boring. With simple ingredients, straightforward techniques, and bold Mediterranean flavors, you’ll have a dinner that’s as nourishing as it is delicious. Whether you’re cooking for yourself, your family, or meal prepping for the week ahead, this recipe delivers every single time.
Give this recipe a try and discover why Mediterranean dinner ideas like this one have stood the test of time. Your taste buds and your body will thank you!
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Essential Kitchen Equipment
- Oven – For baking the falafel to golden perfection
- Food Processor – Essential for quickly mixing the falafel dough
- Baking Sheets – For baking falafel and cooling farro
- Cutting Board – For prepping vegetables
- Chef’s Knives – For slicing cucumbers and tomatoes
- Mixing Bowls – For organizing ingredients
- Measuring Cups and Spoons Set – For precise measurements
- Kitchen Utensils – For scooping and shaping
- Air Fryer – Alternative method for extra crispy falafel