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
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.
Nutrition estimate
Calories
690
Protein
25g
Carbs
83g
Fat
32g
Sat. fat
7g
Fiber
18g
Sugar
10g
Sodium
1120mg
Estimated nutrition per serving. Values are approximate and can change materially with brands, substitutions, optional toppings, portion size, and cooking method.
Alternatives
Apply a reviewed substitution to this temporary working copy. The published recipe stays unchanged.
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.