Baked Zucchini Falafel Bowl

This post shows you how to make baked zucchini falafel bowl.

Looking for a hearty, protein-packed meal? These Baked Zucchini Falafel Bowls are your new go-to!

Made with chickpeas, shredded zucchini, fresh herbs, and warm spices, these falafels are crispy on the outside, soft on the inside, and baked to golden perfection. Served over fluffy grains with fresh veggies and a creamy tahini sauce, this dish is nutritious, yummy, and meal-prep friendly! Perfect for lunch, dinner or even a snack. 🥒🌿

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What can you cook with zucchini?

Zucchini is a super versatile vegetable and there are so many delicious options to whip up in no time at all. Whether you are looking for a pasta dish or an alternative to using pasta, or you are looking for a tasty side dish using this vibrant veggie. Here are some of our favorites:

1. Zucchini Fritters – an amazing zucchini side dish
2. Zucchini Noodles with Garlic Shrimp – zoodles, what could be better?
3. Stuffed Zucchini Boats – a super easy zucchini dinner recipe!
4. Zucchini Lasagna – using zucchini instead of pasta – perfect as a gluten free recipe.
5. Creamy Zucchini Pasta – indulgent but super quick to make!
6. Zucchini Parmesan – tomato-ey flavorsome goodness.
7. Grilled Zucchini and Chicken Wrap – a new ingredient for your wrap?
8. Zucchini and Black Bean Tacos – fun twist on a Mexican classic!
9. Zucchini Stir-Fry with Tofu – try a new dish!
10. Zucchini and Mushroom Risotto
11. Zucchini Crust Pizza – a different take on pizza
12. Lemon Garlic Zucchini & Salmon Foil Packs – mess-free!
13. Zucchini and Chicken Casserole
14. Zucchini and Chickpea Curry
15. Spaghetti with Zucchini and Tomatoes – super quick to make!

Follow these recipes, and you’ll have a delicious zucchini dinners in no time! 😊

Aesther Cooking Pairs this recipe with

Ingredients

For the Baked Zucchini Falafel:

1 ½ cups canned chickpeas, drained and rinsed

1 cup grated zucchini (squeeze out excess water)

¼ cup fresh parsley, chopped

¼ cup fresh cilantro, chopped

2 cloves garlic, minced

½ small onion, finely chopped

2 tbsp lemon juice

1 tsp ground cumin

1 tsp ground coriander

½ tsp salt

½ tsp black pepper

¼ tsp cayenne pepper (optional)

½ tsp baking powder

3 tbsp chickpea flour (or all-purpose flour)

2 tbsp olive oil (for brushing)

For the Bowls:

2 cups cooked quinoa or couscous

1 cup cherry tomatoes, halved

1 cucumber, diced

½ small red onion, thinly sliced

¼ cup crumbled feta cheese (optional)

¼ cup hummus or tzatziki

¼ cup tahini dressing (see below)

For the Tahini Dressing:

¼ cup tahini

2 tbsp lemon juice

1 clove garlic, minced

2 tbsp water (adjust for consistency)

½ tsp salt

¼ tsp cumin

Step-by-Step Instructions

Prepare the Falafel Mixture

Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.

In a food processor, combine chickpeas, zucchini, parsley, cilantro, garlic, onion, lemon juice, cumin, coriander, salt, black pepper, and cayenne. Pulse until a coarse, grainy mixture forms.

Add baking powder and chickpea flour, pulsing a few more times until combined. The mixture should be slightly sticky but able to hold together.

Shape into small patties or balls (about 2 tablespoons each) and place them on the prepared baking sheet.

Bake the Falafel

Lightly brush each falafel with olive oil for crispiness.

Bake for 20-25 minutes, flipping halfway, until golden brown and firm.

Make the Tahini Dressing

In a small bowl, whisk together tahini, lemon juice, garlic, water, salt, and cumin until smooth. Add more water for a thinner consistency if needed.

Assemble the Bowls

Divide quinoa or couscous between bowls.

Top with cherry tomatoes, cucumber, red onion, and baked falafel.

Drizzle with tahini dressing, add a dollop of hummus or tzatziki, and sprinkle with feta (if using).

Assemble the Bowls

Garnish with extra parsley, sesame seeds, or chili flakes, and enjoy!

Tips and Tricks

✔ Squeeze the zucchini well! Too much moisture can make the falafels fall apart.

✔ For extra crispiness, broil the falafels for the last 2-3 minutes of baking.

✔ Make them ahead! You can refrigerate the falafel mixture for up to 24 hours before baking.

✔ No food processor? Mash the chickpeas with a fork and finely chop the other ingredients.

✔ Freeze for later: Store baked falafels in the freezer for up to 2 months and reheat in the oven.

🌿 Make It Your Own – Try:

• Protein-Packed Falafel 💪
  • Add ½ cup cooked quinoa or lentils to the mixture for extra protein.
  • Mix in ground flaxseeds or hemp seeds for a nutritional boost.
• Spicy Falafel 🔥
  • Add ½ tsp smoked paprika or extra cayenne for heat.
  • Drizzle with harissa sauce or chili oil before serving.
• Mediterranean Style
  • Swap parsley and cilantro for fresh dill and mint.
  • Add sun-dried tomatoes or olives to the falafel mixture.

How to Serve

This Baked Zucchini Falafel Bowl is a versatile meal that can be enjoyed in different ways:

✔ In a Bowl: Serve over quinoa, couscous, or rice with fresh veggies.

✔ In a Wrap: Stuff the falafels into a warm pita with lettuce, tomatoes, and tahini sauce.

✔ As an Appetizer: Serve falafels on their own with a side of tzatziki, hummus, or garlic sauce for dipping.

Baked Zucchini Falafel Bowl

Print Recipe Pin Recipe

Prep Time:15 minutes mins

Cook Time:25 minutes mins

Servings: 4 people

Ingredients

For the Baked Zucchini Falafel:

• 1 ½ cups canned chickpeas drained and rinsed
• 1 cup grated zucchini squeeze out excess water
• ¼ cup fresh parsley chopped
• ¼ cup fresh cilantro chopped
• 2 cloves garlic minced
• ½ small onion finely chopped
• 2 tbsp lemon juice
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp salt
• ½ tsp black pepper
• ¼ tsp cayenne pepper optional
• ½ tsp baking powder
• 3 tbsp chickpea flour or all-purpose flour
• 2 tbsp olive oil for brushing

For the Bowls:

• 2 cups cooked quinoa or couscous
• 1 cup cherry tomatoes halved
• 1 cucumber diced
• ½ small red onion thinly sliced
• ¼ cup crumbled feta cheese optional
• ¼ cup hummus or tzatziki
• ¼ cup tahini dressing see below

For the Tahini Dressing:

• ¼ cup tahini
• 2 tbsp lemon juice
• 1 clove garlic minced
• 2 tbsp water adjust for consistency
• ½ tsp salt
• ¼ tsp cumin

Instructions

Prepare the Falafel Mixture

• Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
• In a food processor, combine chickpeas, zucchini, parsley, cilantro, garlic, onion, lemon juice, cumin, coriander, salt, black pepper, and cayenne. Pulse until a coarse, grainy mixture forms.
• Add baking powder and chickpea flour, pulsing a few more times until combined. The mixture should be slightly sticky but able to hold together.
• Shape into small patties or balls (about 2 tablespoons each) and place them on the prepared baking sheet.

Bake the Falafel

• Lightly brush each falafel with olive oil for crispiness.
• Bake for 20-25 minutes, flipping halfway, until golden brown and firm.

Make the Tahini Dressing

• In a small bowl, whisk together tahini, lemon juice, garlic, water, salt, and cumin until smooth. Add more water for a thinner consistency if needed.

Assemble the Bowls

• Divide quinoa or couscous between bowls.
• Top with cherry tomatoes, cucumber, red onion, and baked falafel.
• Drizzle with tahini dressing, add a dollop of hummus or tzatziki, and sprinkle with feta (if using).

Serve & Enjoy!

• Garnish with extra parsley, sesame seeds, or chili flakes, and enjoy!

FAQs

Q: Can I pan-fry the falafels instead of baking them?
A: Yes! Heat 2-3 tablespoons of olive oil in a skillet over medium heat. Cook the falafels for 3-4 minutes per side, until golden brown and crispy. Drain on paper towels before serving.

Q: Can I use canned zucchini instead of fresh?
A: Fresh zucchini is best, as canned zucchini has too much moisture. If using frozen zucchini, thaw and drain it well.

Nutritional Information (Approximate)

• Protein: 15g
• Carbs: 50g
• Fats: 15g

These Baked Zucchini Falafel Bowls are the perfect balance of crispy, fresh, and flavorful—a meal you’ll want to make again and again! Whether you enjoy them in a bowl, wrap, or on their own, they’re yummy, and packed with plant-based protein. Try them today and enjoy a nutritious twist on classic falafel! 🌿🥙

YOU MAY ALSO LIKE:

• Zucchini Fritters
• Zucchini Noodles with Garlic Shrimp
• Stuffed Zucchini Boats

Looking for more zucchini recipe ideas? visit Zucchini Recipes

This post shows you how to make Baked Zucchini Falafel Bowls.