Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 cup (185 g) quinoa, rinsed
- 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
- 1 small yellow onion + 1 medium red onion
- 4 cloves garlic
- 1 packed cup fresh parsley, 1/2 cup fresh cilantro
- 1 cup cherry or grape tomatoes, halved
- 1 cup diced cucumber
- 1/3 cup (80 ml) tahini + 5–7 tbsp warm water
- 3 lemons (for juice and serving)
- 3 tbsp olive oil (plus 2–3 tbsp for baking and quinoa)
- 3 tbsp vinegar (red wine or apple cider) + 1 1/2 tbsp sugar + 1 tsp salt (for pickled onions)
- 3 tbsp all-purpose flour
- 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp smoked paprika
- 1/2 tsp baking powder, salt, black pepper
- Optional: pinch ground cumin for tahini, 1 tsp maple syrup
Do This
- 1. Make quick-pickled onions: thinly slice red onion, cover with vinegar, hot water, sugar, and salt. Let sit.
- 2. Start quinoa: simmer 1 cup quinoa in 2 cups salted water for 15 minutes, then rest 5 minutes.
- 3. Make falafel mix: pulse chickpeas, yellow onion, garlic, herbs, spices, baking powder, flour, salt, and pepper in a food processor until finely chopped but not pureed.
- 4. Shape falafel into 16–20 small patties or balls, place on an oiled parchment-lined baking sheet, brush tops with oil.
- 5. Bake at 425°F (220°C) for 14–18 minutes, flipping halfway, until deeply golden and crisp.
- 6. Finish quinoa with olive oil, lemon juice, and chopped herbs; chop tomatoes and cucumbers. Whisk tahini with lemon, garlic, salt, warm water (and maple syrup if using) until silky.
- 7. Assemble bowls with a base of herby quinoa, then falafel, tomatoes, cucumbers, pickled onions, and a generous tahini drizzle. Garnish with extra herbs and lemon wedges.
Why You’ll Love This Recipe
- Crispy-on-the-outside, tender-on-the-inside baked falafel without any deep frying.
- Colorful, fresh bowl loaded with herbs, crunchy veggies, and bright pickled onions.
- Creamy, luscious tahini drizzle that ties everything together with lemon and garlic.
- Perfect for meal prep, naturally vegetarian, and easily made vegan and gluten-free.
Grocery List
- Produce: 1 small yellow onion, 1 medium red onion, 4 cloves garlic, 1 large bunch flat-leaf parsley, 1 small bunch cilantro, 3 lemons, 1 English cucumber (or 2 small cucumbers), 1 pint cherry or grape tomatoes.
- Dairy: None required. Optional: plain Greek yogurt or labneh for serving (if desired).
- Pantry: 2 cans chickpeas, quinoa, tahini, olive oil, red wine or apple cider vinegar, granulated sugar, fine sea salt, black pepper, ground cumin, ground coriander, smoked paprika, baking powder, all-purpose flour (or chickpea flour), optional maple syrup or honey.
Full Ingredients
Crispy Baked Falafel
- 2 cans (15 oz / 425 g each) chickpeas, drained, rinsed, and well dried
- 1 small yellow onion, roughly chopped (about 1/2 cup)
- 3 cloves garlic, roughly chopped
- 1 packed cup fresh flat-leaf parsley leaves and tender stems
- 1/2 packed cup fresh cilantro leaves and tender stems
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/2 tsp fine sea salt (plus more to taste)
- 1/4 tsp freshly ground black pepper
- 1/2 tsp baking powder
- 3 tbsp all-purpose flour (or chickpea flour for gluten-free)
- 2 tbsp olive oil, plus 1–2 tbsp more for brushing/baking
- 1 tbsp fresh lemon juice
Herby Quinoa
- 1 cup (185 g) quinoa, rinsed well
- 2 cups (480 ml) water
- 1/2 tsp fine sea salt
- 1 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1/4 cup finely chopped fresh parsley
- 2 tbsp finely chopped fresh cilantro (optional but recommended)
Quick Pickled Onions
- 1 medium red onion, very thinly sliced
- 1/2 cup (120 ml) red wine vinegar or apple cider vinegar
- 1/2 cup (120 ml) very hot water
- 1 1/2 tbsp granulated sugar
- 1 tsp fine sea salt
Fresh Bowl Toppings
- 1 cup cherry or grape tomatoes, halved
- 1 cup diced cucumber (about 1/2 of a large English cucumber)
- 2–3 tbsp chopped fresh parsley or cilantro, for garnish
- Lemon wedges, for serving
Silky Tahini Drizzle
- 1/3 cup (80 ml) tahini (well stirred)
- 3 tbsp fresh lemon juice
- 1 small garlic clove, finely grated or minced
- 1/4 tsp fine sea salt, plus more to taste
- 5–7 tbsp warm water (as needed to thin)
- Optional: pinch ground cumin
- Optional: 1 tsp maple syrup or honey (for a hint of sweetness)
Step-by-Step Instructions
Step 1: Start the Quick-Pickled Onions
Thinly slice the red onion from root to tip into very fine half-moons. Place the onion slices in a heatproof jar or bowl.
In a measuring jug, combine the vinegar, hot water, sugar, and salt. Stir until the sugar and salt are mostly dissolved. Pour this mixture over the onions, pressing them down so they are fully submerged. Let the onions sit at room temperature while you prepare the rest of the recipe, at least 20–30 minutes. They will turn bright pink and pleasantly tangy.
These can also be made ahead and stored in the refrigerator for up to 1 week.
Step 2: Cook the Quinoa
Rinse the quinoa under cold running water for 30–60 seconds to remove any bitterness. Drain well. In a medium saucepan, combine the rinsed quinoa, water, and 1/2 teaspoon salt. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer gently for 15 minutes, until the water is absorbed and the quinoa is tender and the little “tails” have unfurled. Turn off the heat and let the quinoa steam, covered, for 5 minutes.
After resting, remove the lid, fluff with a fork, and drizzle in 1 tablespoon olive oil and 2 tablespoons lemon juice. Stir in 1/4 cup chopped parsley and 2 tablespoons chopped cilantro. Taste and adjust seasoning with more salt or lemon juice as needed. Set aside, covered, to keep warm.
Step 3: Make the Falafel Mixture
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper and lightly brush or rub the surface with 1 tablespoon olive oil to help the falafel crisp.
Pat the drained chickpeas very dry with a clean kitchen towel or paper towels; removing excess moisture is key to crispy falafel. Add the chickpeas to a food processor along with the yellow onion, garlic, parsley, cilantro, cumin, coriander, smoked paprika, 1/2 teaspoon salt, black pepper, baking powder, and flour.
Pulse in short bursts until the mixture is finely chopped and starts to clump together, but is not a smooth puree. You should still see tiny bits of chickpea and herbs. Add 2 tablespoons olive oil and 1 tablespoon lemon juice, and pulse a few more times to combine. If the mixture seems very wet, pulse in 1–2 extra tablespoons flour. If it is too dry and crumbly, add 1–2 teaspoons water or lemon juice.
Let the mixture rest in the refrigerator for 10–15 minutes if you have time; this helps it firm up and hold together better.
Step 4: Shape and Bake the Falafel
Use a heaping tablespoon or small cookie scoop to portion the falafel mixture into 16–20 pieces. Gently roll each portion into a ball, then slightly flatten into a thick disc about 1/2 inch (1.25 cm) thick. Arrange the falafel on the oiled parchment-lined baking sheet, leaving a little space between each piece.
Brush or lightly drizzle the tops with another 1 tablespoon olive oil to encourage browning. Bake in the preheated 425°F (220°C) oven for 7–9 minutes, then carefully flip each falafel using a spatula. Return to the oven and bake for another 7–9 minutes, until both sides are deep golden brown and crisp at the edges.
If your oven has a convection setting, you can turn it on for the last 3–5 minutes for extra crispiness, watching closely so they do not over-brown.
Step 5: Prep the Fresh Veggies
While the falafel bakes, prepare the fresh toppings. Halve the cherry or grape tomatoes. Dice the cucumber into small bite-sized pieces. Finely chop a few additional tablespoons of parsley or cilantro for garnish.
Check on the pickled onions: by now they should be bright, softened, and pleasantly tangy. Give them a stir. If they taste too sharp for your liking, you can add a splash more hot water or a pinch more sugar to balance the acidity.
Step 6: Make the Silky Tahini Drizzle
In a small bowl, whisk together the tahini, lemon juice, grated or minced garlic, salt, and optional pinch of cumin. The mixture will likely seize up and become thick and pasty at first; this is normal.
Add warm water 1 tablespoon at a time, whisking thoroughly after each addition, until the sauce becomes smooth, pourable, and silky. You are aiming for the consistency of heavy cream or thin yogurt. This usually takes about 5–7 tablespoons of water, depending on your tahini.
Taste and adjust with more salt or lemon juice as needed. If you like a hint of sweetness to balance the bitterness of tahini, whisk in 1 teaspoon maple syrup or honey. Set aside.
Step 7: Assemble the Falafel Bowls
To build each bowl, start with a generous scoop of herby quinoa (about 3/4 to 1 cup per bowl). Arrange 4–5 falafel pieces on top or to one side.
Add a handful of halved tomatoes, a scoop of diced cucumber, and a tangle of drained pickled onions to each bowl. Drizzle generously with the silky tahini sauce, letting it run over the falafel and quinoa.
Finish with a sprinkle of chopped fresh parsley or cilantro and serve with lemon wedges on the side for squeezing over just before eating. Serve warm falafel and quinoa for the best texture, with the cool, crunchy veggies and bright pickles for contrast.
Pro Tips
- Dry the chickpeas well: Excess moisture is the enemy of crispiness. Blot canned chickpeas thoroughly before processing so your falafel mixture is firm, not mushy.
- Do not over-process: Aim for a coarse, sandy texture with tiny bits of chickpea and herbs. A smooth puree will bake up dense instead of light and crisp.
- Use hot oven and pre-oiled parchment: A 425°F (220°C) oven plus lightly oiled parchment gives the falafel a “fried” effect without deep-frying.
- Adjust tahini sauce slowly: Add warm water gradually. It is easier to thin a thick sauce than to fix one that is too runny.
- Meal prep smart: Keep components separate in the fridge and assemble bowls just before serving to maintain crisp falafel and fresh, crunchy veggies.
Variations
- Grain swap: Replace quinoa with brown rice, couscous, bulgur, or cauliflower rice for a lower-carb option. Adjust cooking times according to package directions.
- Spicy falafel bowls: Add 1/4–1/2 teaspoon cayenne pepper or a spoonful of harissa to the falafel mix, and whisk harissa or chili paste into the tahini sauce for a kick.
- Loaded greens bowl: Serve the falafel and toppings over a bed of mixed greens or shredded romaine instead of (or in addition to) quinoa for a lighter, salad-style bowl.
Storage & Make-Ahead
Store each component separately for best results. The baked falafel will keep in an airtight container in the refrigerator for up to 4 days. Reheat on a baking sheet at 375°F (190°C) for 8–10 minutes, or in an air fryer at 375°F (190°C) for 4–6 minutes, until warmed through and re-crisped.
The quinoa can be cooked up to 4 days ahead and refrigerated. Reheat gently in the microwave or on the stovetop with a splash of water or lemon juice. The quick pickled onions keep well in the fridge for up to 1 week in their brine. The tahini sauce can be made 3–4 days in advance; it may thicken in the fridge, so whisk in a little warm water to loosen before serving.
You can also freeze baked falafel: cool completely, then freeze in a single layer before transferring to a freezer bag. Freeze for up to 2 months. Reheat from frozen in a 375°F (190°C) oven or air fryer until hot and crisp.
Nutrition (per serving)
Approximate values per bowl (1/4 of the recipe): about 600 calories, 20–22 g protein, 70–75 g carbohydrates, 24–28 g fat, 10–12 g fiber, and very low in added sugar (depending on how much is used in the pickled onions and tahini sauce). These values are estimates and will vary based on exact ingredient brands and portions.
