Bowls
CAVA Inspired Falafel Grain Bowl
A colorful Mediterranean-inspired bowl with crisp baked falafel, lemon-herb grains, hummus, crunchy vegetables, feta, and tahini dressing.
Inspired by CAVA
Prep
35 min + soak
Cook
35 min
Serves
4 servings
Difficulty
Medium
Cooking Tools
Pantry match
Uses the current servings and temporary recipe changes.
Missing 20 ingredients
- • 1 cup dried chickpeas, soaked 12-18 hours and drained
- • 1/2 small yellow onion, roughly chopped
- • 3 cloves garlic
- • 1 packed cup parsley and cilantro leaves
- • 1 teaspoon ground cumin
- • 1 teaspoon ground coriander
- • 1 teaspoon kosher salt, divided
- • 1/2 teaspoon baking powder
- • 2 tablespoons chickpea flour
- • 2 tablespoons olive oil, divided
- • 1 cup dry farro or brown rice
- • 2 tablespoons lemon juice, divided
- • 1 cup hummus
- • 2 cups chopped romaine
- • 1 cup diced cucumber
- • 1 cup halved cherry tomatoes
- • 1/2 cup pickled red onion
- • 1/2 cup crumbled feta
- • 1/3 cup tahini
- • 1/3 cup cold water, plus more as needed
View ingredient-by-ingredient match
- 1 cup dried chickpeas, soaked 12-18 hours and drainedMissing
- 1/2 small yellow onion, roughly choppedMissing
- 3 cloves garlicMissing
- 1 packed cup parsley and cilantro leavesMissing
- 1 teaspoon ground cuminMissing
- 1 teaspoon ground corianderMissing
- 1 teaspoon kosher salt, dividedMissing
- 1/2 teaspoon baking powderMissing
- 2 tablespoons chickpea flourMissing
- 2 tablespoons olive oil, dividedMissing
- 1 cup dry farro or brown riceMissing
- 2 tablespoons lemon juice, dividedMissing
- 1 cup hummusMissing
- 2 cups chopped romaineMissing
- 1 cup diced cucumberMissing
- 1 cup halved cherry tomatoesMissing
- 1/2 cup pickled red onionMissing
- 1/2 cup crumbled fetaMissing
- 1/3 cup tahiniMissing
- 1/3 cup cold water, plus more as neededMissing
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Method
Recipe notes
Dried chickpeas soaked overnight create a firmer falafel texture than canned chickpeas. Pulse only until the mixture holds when squeezed; a smooth puree bakes up dense and pasty.
Planning, storage, and serving
Storage and reheating
Refrigerate cooked falafel and grains in separate covered containers for up to 4 days. Keep vegetables, hummus, feta, and dressing cold and separate; reheat falafel to 165 F for leftovers.
Make-ahead tips
Soak chickpeas the night before. Shape falafel, cook grains, mix dressing, and chop sturdy vegetables up to 1 day ahead; bake falafel and assemble bowls when serving.
What to serve with it
- - Warm pita wedges
- - Lemony lentil soup
- - Olives and extra pickled vegetables
Equipment needed
- - Food processor
- - Rimmed sheet pan
- - Medium saucepan
Difficulty explained
The components are individually simple, but soaking chickpeas and coordinating several bowl elements require advance planning.
Recipe calculator
Nutrition facts
Updating nutrition…
Alternatives
Apply a reviewed substitution to this temporary working copy. The published recipe stays unchanged.
Browse reviewed options
Soft goat cheese
Use the same amount of crumbled soft goat cheese.
White bean spread
Use the same amount of a thick white bean and lemon spread.
Flat-leaf parsley
Use the same volume of chopped flat-leaf parsley if cilantro is disliked.
Type the ingredient you're missing — we'll find what you can use instead.
Pitfalls to Watch Out For
- Canned chickpeas contain too much moisture for this method and can make falafel soft or prone to spreading.
- Over-processing the mixture removes its nubby texture and produces heavy falafel.
- Adding all the tahini water at once can make the dressing too thin; whisk it in gradually because tahini loosens suddenly.
Nutrition Context
- Chickpeas, tahini, hummus, and grains provide plant protein and fiber, while feta contributes dairy protein and sodium.
- The bowl is energy-dense from several wholesome components; adjusting grain, hummus, feta, and dressing portions changes its richness without sacrificing vegetables.
FAQ
Can I use canned chickpeas?
Not for this baked falafel formula. Their extra moisture creates a softer mixture that may spread or crumble.
Why did my falafel fall apart?
The mixture may be too coarse or wet. Pulse a little longer and add another teaspoon of chickpea flour before shaping.
Can I air fry the falafel?
Yes. Oil lightly and air fry at 380 F in one layer, turning once, until brown and firm.
How do I make the bowl vegan?
Omit feta and verify that the hummus and other prepared toppings contain no dairy.
Can I prep the bowls for lunch?
Yes. Pack dressing separately and keep lettuce away from warm grains until the bowl is ready to eat.
What sides pair best with this dish?
Good pairings include Warm pita wedges; Lemony lentil soup; Olives and extra pickled vegetables. Choose one or two based on how substantial you want the meal to be.