Baked Falafel Bowl with Tzatziki Sauce

Summary:

Delving into the wonders of Mediterranean cuisine? Look no further! The Baked Falafel Bowl with Tzatziki Sauce is your next meal ticket to a healthful journey bursting with flavors. This dish packs a punch, is healthy, and gives your regular dinner rotation a delightful twist.

Ingredients for the Baked Falafel Bowl with Tzatziki Sauce:

• Chickpeas: 2 cups (480 grams)
• Fresh cilantro: 1 cup (16 grams)
• Fresh parsley: 1 cup (16 grams)
• Garlic cloves: 3
• Ground cumin: 1 tsp (5 grams)
• Ground coriander: 1 tsp (5 grams)
• Salt: 1/2 tsp (3 grams)
• Baking powder: 1/2 tsp (2.5 grams)
• Olive oil: 2 tbsp (30ml)

For the Tzatziki Sauce:

• Greek yogurt: 1 cup (240 grams)
• Cucumber: 1 (medium-sized, finely grated)
• Lemon juice: 1 tbsp (15ml)
• Fresh dill: 2 tbsp (finely chopped)
• Garlic clove: 1 (minced)
• Salt: To taste
• Black pepper: To taste

Preparation Time: 30 minutes
Cooking Time: 25 minutes
Total Time: 55 minutes

Serves: 4

Nutritional Facts per Serving:

• Calories: 300 kcal
• Protein: 12 grams
• Carbohydrates: 45 grams
• Fiber: 12 grams
• Sugars: 7 grams
• Fat: 8 grams
• Cholesterol: 5mg
• Sodium: 450mg

How to Create Your Baked Falafel Bowl with Tzatziki Sauce:

1. Begin by preheating your oven to 375°F (190°C).
2. In a food processor, combine chickpeas, cilantro, parsley, garlic, ground cumin, ground coriander, salt, and baking powder. Pulse until you get a coarse mixture.
3. Shape this mixture into small balls or patties, making sure they’re uniform in size.
4. Brush each falafel with olive oil and place them on a baking sheet lined with parchment paper.
5. Bake in the preheated oven for about 25 minutes or until golden brown, flipping them halfway through.
6. While the falafels bake, you can prepare the Tzatziki Sauce.
7. In a bowl, mix together Greek yogurt, grated cucumber, lemon juice, fresh dill, minced garlic, salt, and black pepper.
8. Once your falafels are done baking, let them cool for a bit before assembling your bowl.

Tips for a Perfect Baked Falafel Bowl with Tzatziki Sauce:

1. Don’t over-process the falafel mixture. It should remain slightly chunky for a better texture.
2. Ensure the falafels are evenly spaced on the baking sheet so they cook uniformly.
3. For the Tzatziki Sauce, using Greek yogurt will yield a thicker, creamier texture, but feel free to use regular yogurt if that’s what you have.

Serving and Eating Suggestions:

• Lay a foundation of fresh salad greens or grains like quinoa or couscous in a bowl.
• Place a generous number of baked falafels over it.
• Drizzle or dollop your Tzatziki Sauce on top.
• Finish off with some cherry tomatoes, sliced red onions, or even some olives for an added punch.
• Enjoy your Baked Falafel Bowl with Tzatziki Sauce with a fresh glass of lemonade or mint iced tea.

FAQ

Certainly! Here are 10 FAQs related to the Baked Falafel Bowl with Tzatziki Sauce:

1. What can I use as a substitute for fresh cilantro in the falafel mixture?
If you’re not a fan of cilantro or don’t have it on hand, you can use more fresh parsley or even try fresh mint for a unique flavor profile.

2. How can I store leftover falafels, and how long will they keep in the fridge?
You can store leftover falafels in an airtight container for up to 4-5 days in the refrigerator. Make sure they’ve cooled completely before storing.

3. Can I freeze the falafel patties for later use?
Absolutely! Once shaped, place them on a tray lined with parchment paper and freeze. Once frozen, transfer them to a zip-top bag or an airtight container. They’ll last for up to 3 months in the freezer.

4. My falafel mixture is too wet and doesn’t hold shape. What should I do?
If the mixture is too wet, you can add a bit of breadcrumbs or chickpea flour to achieve the desired consistency.

5. Can I make the Tzatziki Sauce ahead of time?
Yes, the Tzatziki Sauce’s flavors meld and improve over time. You can make it a day ahead and store it in the refrigerator.

6. I don’t have Greek yogurt. Can I use a plant-based yogurt for the Tzatziki Sauce?
Certainly! Plant-based yogurts like coconut or almond yogurt can be used, though the flavor and texture may vary slightly.

7. What other vegetables can I add to enhance my Falafel Bowl?
Feel free to get creative! Roasted bell peppers, avocado slices, pickled radishes, or even grilled zucchinis can be delightful additions.

8. Can I fry the falafels instead of baking them?
Yes, you can definitely fry the falafels in oil for a more traditional, crispy exterior. Just ensure the oil is hot enough, and fry them in batches to avoid overcrowding.

9. Are there any gluten-free alternatives to the ingredients listed for those with dietary restrictions?
Absolutely! Ensure your baking powder is gluten-free, and if adding breadcrumbs to the falafel mix, opt for gluten-free breadcrumbs.

10. Can I use dried herbs instead of fresh ones in this recipe?
While fresh herbs deliver a more vibrant flavor, you can use dried herbs in a pinch. Generally, the rule of thumb is to use a third of the amount of dried herbs as you would fresh.

Isn’t this Baked Falafel Bowl with Tzatziki Sauce just what you needed? It’s delicious, nutritious, and oh-so-satisfying. Dive into this Mediterranean gem and let your taste buds travel. AH7 ensures every bite is a step closer to a healthier you. So, whip up this dish, share it with friends, or relish it solo. The Baked Falafel Bowl with Tzatziki Sauce awaits your kitchen magic!

Baked Falafel Bowl with Tzatziki Sauce

Delving into the wonders of Mediterranean cuisine? Look no further! The Baked Falafel Bowl with Tzatziki Sauce is your next meal ticket to a healthful journey bursting with flavors. This dish packs a punch, is healthy, and gives your regular dinner rotation a delightful twist.

5 from 1 vote

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Prep Time: 30 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 53 minutes minutes

Nutritions

Nutrition Facts

Baked Falafel Bowl with Tzatziki Sauce

Amount per Serving

Calories

300

% Daily Value*

Fat

 

8

g

12

%

Cholesterol

 

5

mg

2

%

Sodium

 

450

mg

20

%

Carbohydrates

 

45

g

15

%

Fiber

 

12

g

50

%

Sugar

 

7

g

8

%

Protein

 

12

g

24

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• – Chickpeas: 2 cups 480 grams
• – Fresh cilantro: 1 cup 16 grams
• – Fresh parsley: 1 cup 16 grams
• – Garlic cloves: 3
• – Ground cumin: 1 tsp 5 grams
• – Ground coriander: 1 tsp 5 grams
• – Salt: 1/2 tsp 3 grams
• – Baking powder: 1/2 tsp 2.5 grams
• – Olive oil: 2 tbsp 30ml
• For the Tzatziki Sauce:
• – Greek yogurt: 1 cup 240 grams
• – Cucumber: 1 medium-sized, finely grated
• – Lemon juice: 1 tbsp 15ml
• – Fresh dill: 2 tbsp finely chopped
• – Garlic clove: 1 minced
• – Salt: To taste
• – Black pepper: To taste

Instructions

• Begin by preheating your oven to 375°F (190°C).
• In a food processor, combine chickpeas, cilantro, parsley, garlic, ground cumin, ground coriander, salt, and baking powder. Pulse until you get a coarse mixture.
• Shape this mixture into small balls or patties, making sure they’re uniform in size.
• Brush each falafel with olive oil and place them on a baking sheet lined with parchment paper.
• Bake in the preheated oven for about 25 minutes or until golden brown, flipping them halfway through.
• While the falafels bake, you can prepare the Tzatziki Sauce.
• In a bowl, mix together Greek yogurt, grated cucumber, lemon juice, fresh dill, minced garlic, salt, and black pepper.
• Once your falafels are done baking, let them cool for a bit before assembling your bowl.

Notes

1. Don’t over-process the falafel mixture. It should remain slightly chunky for a better texture.
2. Ensure the falafels are evenly spaced on the baking sheet so they cook uniformly.
3. For the Tzatziki Sauce, using Greek yogurt will yield a thicker, creamier texture, but feel free to use regular yogurt if that’s what you have.