Ingredients with Measurements:
- 1 can chickpeas, drained and rinsed
- 1/2 onion, chopped
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 cup all-purpose flour
- 2 tbsp olive oil
- 4 cups cooked quinoa
- 2 cups mixed veggies (such as cucumber, tomato, bell pepper, and carrot), chopped
- 1 cup hummus
- Lemon wedges, for serving
Special equipment needed:
- Food processor
- Large mixing bowl
- Baking sheet
- Skillet
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. In a food processor, pulse the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and black pepper until well combined but still slightly chunky.
3. Transfer the mixture to a large mixing bowl and stir in the flour.
4. Form the mixture into small balls, about 1 1/2 inches in diameter.
5. Heat the olive oil in a skillet over medium-high heat.
6. Add the falafel balls to the skillet and cook until browned on all sides, about 5-7 minutes.
7. Transfer the falafel balls to a baking sheet and bake in the preheated oven for 10-12 minutes, until crispy and cooked through.
8. To assemble the bowls, divide the cooked quinoa among four bowls.
9. Top each bowl with the mixed veggies and falafel balls.
10. Spoon the hummus over the top of each bowl.
11. Serve with lemon wedges on the side.
Time:
Preparation time: 20 minutes
Cooking time: 20 minutes
5. Temperature:
375°F
Serving size:
4 bowls
Nutritional information:
Calories: 476
Fat: 18g
Carbohydrates: 63g
Protein: 19g
Fiber: 14g
Substitutions for ingredients:
- You can use any type of cooked grain instead of quinoa, such as brown rice or farro.
- You can use any type of veggies you like, such as zucchini, eggplant, or radish.
- You can use any type of hummus you like, such as roasted red pepper or garlic.
Variations:
- You can add a spicy kick to the falafel mixture by adding 1/4 tsp cayenne pepper.
- You can add a sweet element to the bowls by topping them with a drizzle of honey or maple syrup.
- You can make the bowls gluten-free by using gluten-free flour instead of all-purpose flour.
Tips and tricks:
- Make sure to drain and rinse the chickpeas well before using them in the falafel mixture.
- If the falafel mixture is too wet, add more flour until it holds together.
- You can make the falafel balls ahead of time and freeze them for later use.
Storage instructions:
- Store any leftover falafel balls in an airtight container in the refrigerator for up to 3 days.
- Store any leftover quinoa and veggies in separate containers in the refrigerator for up to 3 days.
- Store any leftover hummus in an airtight container in the refrigerator for up to 1 week.
Reheating instructions:
- To reheat the falafel balls, place them on a baking sheet and bake in a 350°F oven for 5-7 minutes, until heated through.
- To reheat the quinoa and veggies, microwave them in separate bowls for 1-2 minutes, until heated through.
- To reheat the hummus, microwave it in a microwave-safe bowl for 30 seconds, until heated through.
Presentation ideas:
- Arrange the mixed veggies in a colorful pattern on top of the quinoa.
- Drizzle the hummus over the top of the falafel balls in a zigzag pattern.
- Garnish the bowls with fresh herbs, such as mint or basil.
Garnishes:
- Fresh herbs, such as mint or basil
- Lemon wedges
- Olives
- Feta cheese
Pairings:
- Serve the bowls with a side of pita bread or naan.
- Pair the bowls with a refreshing cucumber and tomato salad.
- Serve the bowls with a side of tzatziki sauce.
Suggested side dishes:
- Cucumber and tomato salad
- Tzatziki sauce
- Pita bread or naan
Troubleshooting advice:
- If the falafel balls are falling apart, add more flour to the mixture until it holds together.
- If the falafel balls are too dry, add a little bit of water to the mixture until it holds together.
- If the falafel balls are too wet, add more flour to the mixture until it holds together.
Food safety advice:
- Make sure to cook the falafel balls until they are crispy and cooked through to avoid any risk of foodborne illness.
- Store any leftover food in the refrigerator and consume within 3 days.
Food history:
- Falafel is a traditional Middle Eastern dish made from ground chickpeas or fava beans.
- It is often served in pita bread with hummus, tahini sauce, and veggies.
Flavor profiles:
- The falafel balls are crispy and savory, with a hint of spice from the cumin and coriander.
- The quinoa is nutty and slightly chewy.
- The mixed veggies are fresh and crunchy.
- The hummus is creamy and tangy.
Serving suggestions:
- Serve the bowls with a side of pita bread or naan.
- Top the bowls with a drizzle of olive oil or balsamic vinegar.
- Serve the bowls with a side of pickled vegetables.
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Region: Middle Eastern