Heart-Healthy Falafel Bowl

Savor the goodness of a vibrant and nutrient-packed **Heart-Healthy Falafel Bowl**, a delightful twist on the classic Mediterranean dish! This recipe features golden-baked falafel made with protein-rich chickpeas, fresh parsley, and aromatic spices like cumin and coriander, all bound together with wholesome rolled oats for a fiber boost. Served over a crisp bed of lettuce, cherry tomatoes, cucumber, and red onion, and drizzled with a creamy tahini-maple dressing, this meal is as delicious as it is nourishing. Paired with warm whole wheat pita, it’s a satisfying plant-based lunch or dinner that’s low in oil and bursting with heart-friendly ingredients. Perfect for meal prep or a light yet filling midweek dinner, these bowls are as wholesome as they are flavorful!

Nutriscore Rating: 85/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup dry chickpeas
• 0.5 cup onion
• 1 cup fresh parsley
• 0.5 cup fresh cilantro
• 3 cloves garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 2 tablespoons lemon juice
• 1 teaspoon baking powder
• 0.25 cup rolled oats
• 2 tablespoons extra virgin olive oil
• 3 cups lettuce leaves
• 1 cup cherry tomatoes
• 1 cup cucumber
• 0.25 cup red onion
• 1 large whole wheat pita
• 0.25 cup tahini
• 0.25 cup water
• 1 teaspoon maple syrup
• 0.5 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse and soak the dry chickpeas in water overnight or for at least 8 hours. Drain and rinse them after soaking.

Step 2

In a food processor, combine the soaked chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, lemon juice, baking powder, rolled oats, 1 teaspoon of salt, and 0.5 teaspoon of black pepper.

Step 3

Pulse the mixture in the food processor until it is well combined but not completely smooth. The mixture should hold together, but still be slightly chunky.

Step 4

Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 5

Using your hands, shape the falafel mixture into small balls (about 2 tablespoons each) and slightly flatten them.

Step 6

Place the falafel balls on the prepared baking sheet and brush the tops with the olive oil.

Step 7

Bake the falafels in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and cooked through.

Step 8

While the falafels are baking, prepare the salad components. Chop the lettuce leaves, halve the cherry tomatoes, dice the cucumber, and finely slice the red onion.

Step 9

Warm the whole wheat pita in the oven for the last 5 minutes of the falafels' baking time, then cut into quarters.

Step 10

In a small bowl, mix together the tahini, water, maple syrup, and paprika to create a creamy dressing.

Step 11

To assemble the bowls, create a base layer with the chopped lettuce, then top with the baked falafels, cherry tomatoes, cucumber, and red onion slices.

Step 12

Drizzle the tahini dressing over the top and serve with the warm pita bread on the side. Enjoy your heart-healthy falafel bowl!

Nutrition Facts

Serving size	1048.5 grams (1048.5g)

Amount per serving	% Daily Value*
Calories	1839

Total Fat 82.50g	106%
Saturated Fat 11.70g	59%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3366mg	146%
Total Carbohydrate 226.60g	82%
Dietary Fiber 57.50g	205%
Total Sugars 41.20g
Protein 69.20g	138%

Vitamin D 0IU	0%
Calcium 5184mg	399%
Iron 21452mg	119179%
Potassium 3694mg	79%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.6%

Protein: 14.4%

Carbs: 47.1%