Meal-Prep Falafel Bowls with Tahini Sauce

 

Ingredients (4 servings)

Falafel

1 can (15 oz.) chickpeas, tired and rinsed (or 1½ cups cooked chickpeas)

½ small onion, roughly chopped

2 cloves garlic

¼ cup clean parsley

¼ cup fresh cilantro (elective)

2 tbsp chickpea flour

1 tsp floor cumin

1 tsp ground coriander

½ tsp smoked paprika

½ tsp baking powder

Salt and pepper, to taste

2–three tbsp olive oil (for cooking)

Tahini Sauce

three tbsp tahini

1 tbsp lemon juice

1 tbsp water (greater if wished)

½ clove garlic, minced

1 tsp maple syrup or honey (elective)

Pinch of salt

Bowls

2 cups cooked quinoa, rice, or couscous

1 cup cucumber, chopped

1 cup cherry tomatoes, halved

1 cup shredded carrots

1 cup shredded red cabbage or lettuce

Optional: olives, pickled greens, or avocado

Instructions

1. Prepare the Falafel

 In a food processor, integrate chickpeas, onion, garlic, parsley, cilantro, chickpea flour, spices, baking powder, salt, and pepper. Pulse till coarse and sticky (keep away from over-blending).

Shape the aggregate into small balls or patties (~2 tbsp each).

Cooking alternatives:

Pan-fry: Heat olive oil in a skillet over medium heat. Cook three–4 mins according to aspect till golden and crisp.

Bake: Preheat oven to 400°F (two hundred°C). Place falafel on a parchment-lined tray, lightly brush with oil, and bake 20–25 minutes, flipping midway.

2. Make the Tahini Sauce

In a small bowl, whisk collectively tahini, lemon juice, water, garlic, maple syrup, and salt.

Adjust water to achieve a drizzle-able consistency.

Three. Assemble the Bowls

Divide quinoa or rice evenly into 4 meal prep boxes.

Add falafel balls to every field.

Arrange cucumber, cherry tomatoes, carrots, and cabbage on top. Keep components separate for a colourful presentation or mix for convenience.

Drizzle tahini sauce over the bowls or keep it one by one to add before consuming.

Optional: upload avocado, olives, or pickled greens for added flavor.

Storage Tips

Store in airtight bins within the fridge for four–five days.

Keep tahini sauce separate till prepared to eat to prevent sogginess.

For a warm bowl, reheat falafel and grains within the microwave for 1–2 minutes before adding sauce and fresh veggies.

Tips for Best Results

Texture: Pulse chickpeas just enough to preserve collectively but preserve some texture.

Flavor: Fresh parsley and cilantro brighten the falafel; adjust spices to taste.

Quick version: Use pre-made frozen falafel baked inside the oven to save 15 mins.

Veggie swaps: Roast sweet potatoes, bell peppers, or zucchini for variety.

 Protein improve: Add chickpeas, lentils, or boiled eggs to make bowls heartier.

These Meal-Prep Falafel Bowls with Tahini Sauce are nutritious, vegetarian, excessive in protein, and complete of sparkling vegetables. They’re best for clean lunches or dinners, with flavors that stay vibrant even after some days in the fridge. The creamy tahini sauce pairs perfectly with crispy falafel, while clean greens add crunch and shade.