Servings
4
Prep Time
15 minutes
Cook Time
15 minutes
Nutrition Information
| Calories | 420 |
| Fat | 13 g |
| Saturated fat | 1 g |
| Cholesterol | 2 mg |
| Sodium | 668 mg |
| Carbs | 61 g |
| Fiber | 9 g |
| Sugar | 10 g |
| Protein | 19 g |
Health Benefit
Packed with fresh flavors and healthy ingredients, this Middle Eastern–inspired Buddha bowl makes a delicious alternative to the traditional falafel wrap
Traditional falafel is deep-fried, but this recipe keeps the fat in check by baking the fritters in the oven. The use of oats in place of bread crumbs makes them gluten-free, as well. If you’re avoiding gluten, substitute teff (an ancient grain from Ethiopia) for the couscous.
Ingredients
For the falafel:
1 Tbsp
1/4 cup
1/2 cup
1 and 1/2 tsp
1/4 tsp
1/8 tsp
1/8 tsp
1/4 tsp
For the tzatziki:
3/4 cup
1/2 diced
1 Tbsp
1 Tbsp
1 Tbsp
1/4 tsp
1/8 tsp
1/8 tsp
For the tahini sauce:
To assemble the bowl:
1 cup whole-wheat
2 cups
2 cups
16 (halved)
Directions
- To make the falafel: Heat the oven to 375°F. Coat a baking sheet with half the oil.
- In a food processor, pulse the oats until finely ground. Transfer to a small bowl. Add the chickpeas to the food processor and pulse until broken up. Add the onion, parsley or cilantro, lemon juice, garlic, cumin, salt, and pepper. Pulse until pasty but not pureed. Sprinkle in the ground oats and baking powder and pulse until the mixture firms up.
- Form the chickpea mix into 12 balls (each about the size of a golf ball) and place on the baking sheet. Gently press to flatten slightly. Brush the tops with the remaining oil. Bake until golden, about 15 minutes.
- Meanwhile, prepare the couscous according to package directions, using water or vegetable broth but no added salt or fat (butter or oil).
- To make the tzatziki: In a medium bowl, combine the yogurt, cucumber, dill, mint, lemon juice, garlic, salt, pepper, and cumin.
- To make the tahini drizzle: In a small bowl, combine the tahini, lemon juice, and 2 tsp of water. Stir until smooth. If not easily drizzle-able, add 1 tsp more of water.
- To serve, fluff couscous with a fork and add ¾ cup to a bowl. Top with three falafel, ½ cup tomatoes, ½ cup greens, and four olives. Drizzle about 1½ tsp tahini sauce over the falafel and about ¼ cup tzatziki over the bowl.
Jennifer Kushnier
