Oven-Baked Falafel Bowl with Hummus & Tahini Dressing

Name: Oven-Baked Falafel Bowl with Hummus & Tahini Dressing
Prep time: 10 min
Cook time: 15 min
Yield: 2 servings
Cuisine: Middle Eastern
Ingredients: 400g canned chickpeas (drained and rinsed); 1 small onion (roughly chopped); 2 garlic cloves; Large handful of fresh coriander and parsley; 1 tsp ground cumin; 1 tsp ground coriander; 2 tbsp plain flour; Salt and pepper to taste; 1 tbsp olive oil; Wholemeal pitta or flatbread; Mixed salad leaves, cucumber and tomato; 2 tbsp hummus; 1 tbsp tahini mixed with lemon juice and water

Baked, Not Fried

Diabetes Nutrition Weight Loss PCOS (PMOS) Nutrition GLP-1 Support

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Crispy oven-baked chickpea falafel over mixed salad with creamy hummus and tangy tahini dressing, a low-GI, protein-rich lunch bowl, a Harman Bajwa recipe.

Prep10 min

Cook15 min

Serves2 servings

Nutrition per serving

462kcal

18gProtein

16gFibre

64gCarbs

17gFat

Nutritionist’s Note

The chickpea base provides a solid 18 g of plant‑based protein together with 15 g of fibre, which slows carbohydrate absorption and helps stabilise post‑prandial glucose – a key benefit for clients with diabetes or PCOS. The modest 459 kcal and 16 g of healthy fat from the tahini dressing make the bowl satiating yet calorie‑controlled, supporting weight‑loss or GLP‑1‑targeted programmes. I particularly recommend this meal as a midday option for anyone needing a low‑GI, protein‑rich lunch that also supplies antioxidant‑rich herbs such as coriander and parsley.

Ingredients

400g canned chickpeas (drained and rinsed)
1 small onion (roughly chopped)
2 garlic cloves
Large handful of fresh coriander and parsley
1 tsp ground cumin
1 tsp ground coriander
2 tbsp plain flour
Salt and pepper to taste
1 tbsp olive oil
Wholemeal pitta or flatbread
Mixed salad leaves, cucumber and tomato
2 tbsp hummus
1 tbsp tahini mixed with lemon juice and water

Method

Preheat the oven to 200°C (fan 180°C, gas mark 6). Line a baking tray with baking paper.
Place the chickpeas, onion, garlic, herbs, cumin, coriander and flour in a food processor. Pulse until combined but still slightly chunky.
Season with salt and pepper. Shape the mixture into 8 small patties.
Place on the baking tray, brush with olive oil and bake for 12-15 minutes, turning halfway, until golden and firm.
Assemble the bowls with salad, pitta, falafel, hummus and a drizzle of tahini dressing.

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Storage

Store cooked falafels, salad, and dressings in separate airtight containers in the fridge for up to 4 days. Reheat falafels in a 180°C oven or air fryer for 5-8 minutes until hot and crisp; avoid microwaving as it turns them soft and rubbery. Uncooked patties can be frozen between sheets of baking paper for up to 3 months; bake directly from frozen at 180°C fan for 18-20 minutes.

Tips

Pat the drained chickpeas thoroughly dry with kitchen paper before blending; excess moisture is the main cause of dense, soggy baked falafel.
Swap the plain flour for gram flour (chickpea flour) to keep the dish naturally gluten-free while boosting the overall plant protein and fibre content.
Chill the shaped patties in the fridge for 15-20 minutes before baking; this prevents them from crumbling and helps achieve a firmer, crisp exterior.