This quick and easy falafel recipe will provide you with lunches for the week that are nutritious and flavorful. The falafel is paired with quinoa and roasted veggies to make a complete meal!
These falafel meal prep bowls are packed with flavor and nutrition and they make a great vegetarian lunch option. To make the process quicker, I use garbanzo bean flour vs. soaking and grinding dry garbanzo beans. I also baked the falafel in the oven rather than frying it to make it a bit lighter.
Not only is this recipe easy, it’s also quick! The veggies are roasted and the quinoa is cooked while the falafel bakes, meaning this recipe is finished in under 45 minutes! It also uses minimal dishes, meaning less for you to clean up!
In these pictures, I prepared the lunches with a spoonful of spinach hummus. Feel free to add additional toppings to the bowls, such as other flavors of hummus, tzatziki sauce, sliced cucumbers, or chopped tomatoes.
Garbanzo Bean Flour
This is what makes these falafel bites quick. I find bags of garbanzo bean flour by Bob’s Red Mill* at health food stores and most traditional grocery stores. Using garbanzo bean flour does remove some of the crunch of using whole garbanzo beans, but I still find these to be delicious.
Baked vs. Fried
I bake these falafel bites to keep them on the lighter side. However, feel free to fry them if you prefer an even crunchier texture. I have not experimented with frying these, so I do not have any recommendations for this method but would love to hear feedback if anyone tries frying them!
When looking at other falafel recipes online, I found varying results of recipes using just parsley, just cilantro, and both. I prefer the flavor of both cilantro and parsley, but if you really hate the flavor of one of those herbs then I’m sure that they would still taste fine if you just double the amount of herbs that you will be using. Fresh herbs work best here, but I have used dried parsley in a pinch and it still worked. To do this, I used about half the amount of parsley called for (2 Tablespoons).
Falafel Meal Prep Bowls
Quick, easy, and delicious. These vegetarian meal prep bowls will leave you excited for this week’s lunches!
- 1/2 medium onion, quartered
- 1/4 cup fresh cilantro
- 1/4 cup fresh flat-leaf parsley
- 1 teaspoon garlic, minced
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper optional
- 1 cup garbanzo bean flour
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 2 Tablespoons lemon juice
- 1 Tablespoon water See Notes
- 1 zucchini, halved and sliced into 1/2″ slices
- 1 Chinese eggplant, halved and sliced into 1/2″ slices
- 1 Tablespoon oil
- 1 Tablespoon flat-leaf parsley, minced
- 1 teaspoon minced garlic
- Salt and pepper, to taste
- 3/4 cup quinoa
- 1 1/2 cups veggie broth or water
- Chopped tomatoes optional
- Sliced cucumbers optional
- Tzatziki sauce optional
- Hummus optional
Preheat oven to 375 F. Line two baking sheets with foil, parchment paper, or a silicone baking mat. Set aside.
Add the first six falafel ingredients to a food processor and pulse about 10 times, or until the onion is finely chopped. Add the garbanzo bean flour, baking soda, salt, and lemon juice and pulse until combined. Slowly add 1 Tablespoon of water at a time until the mixture comes together, but is not sticky (See Notes).
Spray one of the baking sheets with nonstick spray. Form the falafel mixture into twelve equal sized balls and flatten slightly. Arrange the falafel patties 1-2 inches apart on the baking sheet. Bake in the oven for 30-35 minutes, flipping the patties halfway through, until both sides are slightly browned.
Combine the zucchini, eggplant, oil, parsley, garlic, and salt and pepper until veggies are evenly coated. Arrange in one layer on the second baking sheet and bake for 20-25 minutes, or until veggies are tender.
Bring the quinoa and water/veggie broth to a boil. Reduce heat to simmer and cook until water is absorbed, 15-20 minutes.
Assemble the falafel bowls by putting 1/4 of the quinoa into four bowls or reusable containers. Top with 1/4 of the veggies and 3 falafel patties for each bowl. Top with additional toppings as desired, such as hummus, tzatziki sauce, or sliced cucumbers.
For the falafel: Add water 1 Tablespoon at a time, until the mixture comes together enough to form patties, but is not sticky. Sometimes I only need 1 Tablespoon, but there have been other times that I have needed slightly more.
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