Falafel and Roasted Vegetable Buddha Bowls with Toasted Pumpkin Seed Yogurt Sauce
- Roasted Vegetables:
- 1 cup sliced carrot
- ½ red onion, cut into ½-inch slices
- 1 tablespoon olive oil
- ½ teaspoon ground cumin
- salt and ground black pepper to taste
- 1 cup cooked chickpeas
- ¼ cup chopped fresh parsley
- 2 cloves garlic, chopped
- 1½ teaspoons toasted sesame seeds
- 1 teaspoon ground cumin
- ½ teaspoon salt
- ½ teaspoon ground coriander
- ¼ teaspoon ground black pepper
- 1 pinch red pepper flakes
- 3 tablespoons chopped red onion
- 2 to 3 tablespoons all-purpose flour
- ½ cup bread crumbs, or to taste
- ¼ cup oil (vegetable or canola)
- salt to taste
- Pumpkin Seed Yogurt Sauce:
- ¼ cup plain Greek-style yogurt
- ½ orange, juiced
- 3 tablespoons toasted pumpkin seeds
- 1 tablespoon chopped fresh parsley
- 2 teaspoons red wine vinegar
- 5 mint leaves, chopped
- 1 garlic clove, chopped
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Buddha Bowl:
- ½ cup cooked quinoa
- ½ cucumber, sliced
- 2 tablespoons sliced scallions
For best results, we recommend using:
- Preheat oven to 400°F (200°C).
- Spread carrot and red onion onto a baking sheet. Drizzle olive oil over the vegetables; season with cumin, salt, and pepper. Toss vegetables with your hands to coat in oil and seasoning; spread into a single layer.
- Roast in preheated oven, turning a few times, until carrots are tender, about 20 minutes; transfer to a bowl and cover with aluminum foil to keep warm.
- Process chickpeas, parsley, garlic, sesame seeds, cumin, salt, coriander, black pepper, and red pepper flakes together in a food processor until the mixture looks like small peas, about 45 seconds; add red onion and pulse to incorporate, about 5 times. Transfer mixture to a large bowl.
- Add flour to the chickpea mixture one tablespoon at a time. Use your hands to form mixture into a ball. If the mixture sticks together well and can form a compact ball, then it is ready. If not, continue to add flour until it is.
- Form mixture into small, compact balls, about 1 to 1½ tablespoon in size. Roll in your hands to make surface smooth. You should be able to make 6 balls.
- Gently press balls in bread crumbs to lightly coat.
- Heat oil in a sauté pan over medium-high heat. Cook falafel balls in the pan until browned, about 1 minute per side; remove to a paper towel and season with salt while hot. Keep warm until ready to serve.
- Blend yogurt, orange juice, pumpkin seeds, parsley, vinegar, mint, garlic, salt, and pepper in a high-speed blender. Alternately, put the ingredients into a deep bowl or pot and blend with an immersion blender until smooth.
- Divide quinoa, falafel balls, roasted carrots and red onion, and cucumber between two bowls; top with sauce and garnish with scallions.
To toast the pumpkin seeds, spread them on a baking sheet and bake in an oven at 400°F (200°C) for 4 to 5 minutes. Use canned chickpeas in the falafel mixture to save time. The falafel and yogurt sauce will keep well in the fridge; store for up to three days.
What others are saying
Jessica Scott says:
I initially tried this recipe for the falafel, but fell in love with the entire dish! The roasted vegetables with the pumpkin yogurt sauce was amazing! This dish is great with quinoa or brown rice. So nourishing and flavorful, and perfect for two people.
Laura Griffin says:
These falafels were super tasty. I've made them a couple times with and without the bowl. This is a very filling recipe that's healthy and full of flavor.