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Fresh High School Grain Bowl Recipe Easy Crispy Falafel with Lemon Tzatziki

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A vibrant and fresh grain bowl featuring crispy falafel and tangy lemon tzatziki, balanced with earthy grains and fresh veggies for a satisfying and wholesome meal.

Ingredients

Scale
  • 1 cup quinoa (uncooked)
  • 1 cup brown rice (uncooked)
  • 1 can (15 oz/425 g) chickpeas, drained and rinsed
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • ½ cup fresh parsley, chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp baking powder
  • 2 tbsp all-purpose flour (or chickpea flour for gluten-free)
  • Salt and pepper, to taste
  • Olive oil or avocado oil for pan-frying
  • 1 cup Greek yogurt (full-fat or dairy-free coconut yogurt)
  • ½ cucumber, finely grated and squeezed dry
  • Juice and zest of 1 lemon
  • 2 tbsp fresh dill, chopped
  • 1 cup cherry tomatoes, halved
  • ½ cup shredded carrot
  • ¼ cup red onion, thinly sliced
  • Fresh spinach or mixed greens
  • Optional: sliced avocado or olives

Instructions

  1. Rinse quinoa and brown rice separately under cold water.
  2. In two separate saucepans, combine 1 cup quinoa with 2 cups water and 1 cup brown rice with 2 ½ cups water.
  3. Bring to a boil, then reduce heat to low, cover, and simmer quinoa for about 15 minutes and brown rice for 35 minutes.
  4. Fluff grains with a fork when done.
  5. In a food processor, combine drained chickpeas, onion, garlic, parsley, cumin, coriander, baking powder, and flour.
  6. Pulse until coarsely ground but not pureed, season with salt and pepper, add more flour if mixture is too wet.
  7. Shape falafel mixture into small balls or patties about 1 ½ inches across.
  8. Heat 2-3 tablespoons of olive oil in a skillet over medium heat.
  9. Fry falafel in batches for 3-4 minutes per side until deep golden and crisp.
  10. Drain falafel on paper towels.
  11. In a bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice and zest, dill, salt, and pepper.
  12. Mix well and chill until ready to serve.
  13. Prepare fresh toppings: halve cherry tomatoes, shred carrots, slice red onions thinly, and rinse greens.
  14. Assemble the grain bowl by layering cooked quinoa and brown rice as the base.
  15. Add fresh greens and veggies on top, arrange crispy falafel around the bowl.
  16. Drizzle generously with lemon tzatziki and add optional toppings like avocado slices or olives.

Notes

Let falafel cool slightly before adding tzatziki to keep them crispy. If falafel breaks apart during frying, add more flour or chill mixture before shaping. Use chickpea flour for gluten-free falafel. Drain grated cucumber well to avoid watery tzatziki. For meal prep, store tzatziki separately and reheat falafel in oven to maintain crispiness.

Nutrition

Keywords: grain bowl, falafel, lemon tzatziki, quinoa, brown rice, healthy lunch, vegetarian, gluten-free option, easy recipe, quick meal

Find it online: https://ovenmila.com/fresh-high-school-grain-bowl-recipe-easy-crispy-falafel-with-lemon-tzatziki/