Mediterranean Falafel Bowl

This healthy Mediterranean Falafel Bowl is packed with produce, and is a fun way to serve falafel. Chef Rebecca Peizer from the Culinary Institute of America shows us her Israeli mom’s recipe for making falafel. First, she soaks chickpeas overnight, then places the chickpeas, onions, parsley, cilantro and spices in a food processor. The falafel balls are fried in Extra Virgin Olive Oil and served with romaine lettuce, orzo salad, Kalamata olives, pistachios, pomegranate arils, cucumber, tomatoes, pita, and a drizzle of tahini sauce. This Mediterranean Falafel Bowl is a very hearty and filling entrée salad that’s packed with protein and produce! Find the recipe and printable recipe PDF below! 

 
 

Yield: 8 portions (3-4 balls each)

Method

  1. For the Falafel Balls: Place the chickpeas in a large bowl and add enough cold water to cover them by at least 2 inches; soak overnight and then drain.

  2. Place the drained, uncooked chickpeas and the onions in the bowl of a food processor. Add the parsley, cilantro, salt, crushed hot pepper, garlic, and cumin. Process until blended but not puréed—it should look mealy.

  3. Sprinkle in the baking powder, and pulse.

  4. The dough should form a small ball when pressed and no longer sticks to your hands. Refrigerate, covered, for at least an hour or overnight.

  5. Form the chickpea mixture into balls about the size of walnuts, using water to wet hands so the balls don’t stick.

  6. Heat 3 inches of oil to 375°F in a deep pot and fry 1 ball to test. Fry the balls until golden brown; drain on paper towels.

  7. Toss the orzo pasta with the cilantro, mint, and lemon zest.  Season with salt and pepper.

  8. For the Salad: To plate the bowl, divide the salad ingredients into 8 bowls place 3 falafel on each bowl. Drizzle with tahini sauce and garnish with parsley and sesame seeds.

Ingredients

Falafel Balls

2 cups dried chickpeas                                         

2 cups onion, chopped                                         

2 cups parsley, chopped                                       

1 cup cilantro, chopped                                      

2 tsp. salt                                                             

½  tsp. crushed hot red pepper                           

4 ea. garlic cloves, crushed                                

2 tsp. cumin, ground                                          

1 tsp. baking powder                                          

1 quart extra virgin olive oil, for frying                 

 

2 cups orzo pasta, cooked, cooled, tossed with 2 Tbsp. extra virgin olive oil

¼ cup cilantro, minced                                       

¼ cup mint, minced                                             

1 Tbsp. lemon zest                                                 

Salt and pepper, to taste

 

Salad

8 cups Romain lettuce, ½ inch sliced                    

2 cups Kalamata olives, pitted                              

1 cup pistachios, lightly toasted                          

2 cups pomegranate arils or seeds                        

4 ea. Persian cucumber, sliced thinly                 

2 pints cherry tomatoes, halved                          

4 ea. pita breads, cut into wedges                      

 

¼ cup extra virgin olive oil                                 

2 cups tahini sauce (find the recipe here)                     

1 Tbsp. parsley, minced                                          

2 Tbsp. sesame seeds, toasted

This recipe and video were produced by The Culinary Institute of America as an industry service,
thanks to the generous support of the International Olive Council.