Recipe ReDux: Falafel Bowl

This month’s Recipe ReDux is all about plant powered protein bowls, aka what I live on during the week. But, there’s a trick to this kind of bowl, and that trick is called prep.

I love to spend one afternoon or evening prepping lots of pieces of things so that I can put together hearty, healthy meals throughout the week. So what does prep work involve? I usually make about a cup’s worth of a grain (like quinoa, barley, farro, rice, or sometimes pasta), cook or roast beans, tofu, or tempeh, and roast some veggies (literally whichever ones I think look good that week). Then, throughout the week I combine all those things in whatever way I feel like, sometimes throwing in some lettuce and fresh veggies to create a salad, sometimes I throw them together with some greens and sauce for a quick stir fry, and sometimes I just munch on whatever I’ve prepped straight from their containers in the fridge.

For this particular bowl, I prepped by making falafel-spiced roasted chickpeas, roasting beats, cooking up some parsley quinoa, and mixing together the tahini dressing beforehand. The rest of the ingredients get chopped up and added before eating. Between the tahini and the roasted chickpeas, this bowl has a distinctly falafel-y flavor, and you can totally add whatever other falafel ingredients you love to the bowl. Cabbage salad and fried eggplant, my personal favorites, would be excellent options. Or, you can add some green leaf lettuce and make a massive salad for a crowd. Either way, between the chickpeas and the quinoa, this is a protein packed bowl with tons of delicious flavor.

How do you prep for your week?

Falafel Bowls

Serves 2-4

Falafel-spiced chickpeas:
1 can chickpeas, drained
1/4 cup loosley packed parsley leaves, finely minced
1 tablespoon olive oil
1/2 teaspoon cumin
1/2 teaspoon coriander
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt

Roasted Beets:
3 medium sized beets
1 tablespoon olive oil

Parsley Quinoa: 
1/2 cup quinoa
1 cup water or vegetable stock
1 tablespoon olive oil
1 cup loosely packed parsley leaves, finely minced

Tahini Dressing:
1/2 cup tahini paste
Juice of 1/2 lemon or to taste
2 cloves garlic, minced
1/4-1/2 cup water, as needed
Salt and pepper to paste

Additional Add Ins:
3 persian cucumbers, diced
2 plum tomatoes or 2 cups cherry tomatoes, diced
3 pickles, diced
Your favorite hummus

Directions:
Preheat oven to 400F

1. Roast the chickpeas – toss the chickpeas with the olive oil, spices, and parsley until evenly coated. Spread on a lined cookie sheet in a single layer. Bake about 40 minutes, shaking the cookie sheet periodically. Allow to cool. Store at room temperature.

2. Roast the beets – wash the beets then wrap each beet in tinfoil and drizzle a little olive oil into the tinfoil package. Toss the packages into the oven and roast for about 45 minutes or until beets are fork tender. Allow the beets to cool until they can be handled, then peel off the skins. Chop or dice as desired and store in the refrigerator.

3. Parsley quinoa – bring the quinoa and water or stock to a boil on medium heat, then cover and reduce to a simmer. Allow to cook until the quinoa is tender, about 15 minutes. Once cooked, fluff the quinoa and stir in the olive oil and parsley. Store in the refrigerator.

4. Tahini Dressing – combine all ingredients except for the water in a jar and shake until combined. Add in the water, starting with 1/4 cup, and shake to stir until well combined. Add more water as needed until the dressing is your desired consistency. You should be able to drizzle it, but it should not be runny.

5. When you’re ready to create your bowls, dice your cucumbers, tomatoes, pickles, and whatever else you want to add. Combine these with the diced beets, roasted chickpeas, and quinoa in large bowl. Dress with tahini dressing, add a dollop of your favorite hummus, and serve immediately.

Enjoy!


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