This recipe only requires a simple oven bake that beginner cooks everywhere can master. This is perfect for first time college students seeking a wholesome meal while not breaking the budget. The recipe is extremely versatile. You can add or remove anything you like to make this your own! Make it ahead or enjoy it fresh and add a little bit of Greek life to your meals!
Ingredient | Amount Needed for Recipe | Unit Cost for Ingredient | Recipe Ingredient Cost |
Chickpeas, dried | 1 can | $0.86/1 can | $0.86 |
Fresh parsley | 1 cup | $1.78/oz | $1.78 |
Fresh dill | 1 cup | $1.78/oz | $1.78 |
Yellow onion | 2 each | $0.66 | $1.32 |
Black pepper | 1/2 tsp | $3.12 / 3 oz | $0.99 |
Cayenne powder | 1/4 tsp | $4.12/ 5.2 oz | $0.03 |
Coriander | 1/4 tsp | $3.99 / 1.48 oz | $0.11 |
Cumin, ground | 1/2 tsp | $1.99 / 1.62 oz | $0.10 |
Flour | 1 tbsp | $1.32 / 2 lb (32 oz) | $0.21 |
Garlic | 6 cloves | $0.67 / 1 head | $0.40 |
Baking powder | 1 tsp | $3.59 / 8 oz | $0.06 |
White rice | 2 cups | $0.92/ 2.5 cups | $0.74 |
Dill weed | 1 tsp | $1.99 / 0.75 oz | $0.44 |
Chicken broth | 2 cups | $0.99/4.5 oz | $3.52 |
Lemon | 1 each | $0.58 each | $0.58 |
Cucumber | 1 each | $0.66 each | $0.66 |
Lemon juice | 3 tbsp | $3.33/32 oz | $0.16 |
Feta cheese | 2 oz | $4.26/ 6 oz | $1.42 |
Red onion | 1 each | $0.90 each | $0.90 |
Tomato | 2 each | $1.43 each | $2.86 |
Greek yogurt | 1 cup | $0.72 / 5.3 oz | $0.54 |
Olive oil | 2-3 tbsp | $11.97/25.4 oz | $0.71 |
TOTAL RECIPE COST | $19.27 | ||
Cost per serving (4 servings) | $4.82 |
Before starting any recipe, it’s essential to gather all your ingredients. For this falafel bowl, you’ll need chickpeas (either canned or dried), garlic, onion, fresh herbs (parsley and cilantro), cumin, coriander, paprika, lemon juice, chicken broth, dill weed, white rice, and olive oil. For the bowl itself, add some tomatoes, cucumbers, onions or any other topping that you would enjoy! You will finish it off with tahini dressing made with yogurt, lemon juice, cucumber, garlic, and dill.
Start by draining and rinsing your chickpeas if using canned. Then, pulse the chickpeas, garlic, onions, fresh herbs, and spices (cumin, coriander, paprika) in a food processor. The key here is to pulse the ingredients, not puree them, as you want a texture that holds together but still has some bite. Next, shape the falafel mixture into small balls or patties, about 1-2 inches in diameter. The mixture should stick together, but don’t worry if it’s a little crumbly. You can gently press it together to form a nice ball shape.
Preheat your oven to 400°F (200°C) and place the shaped falafel on a baking sheet lined with parchment paper. Brush them lightly with olive oil and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
While those are cooking, begin cooking the rice. Rinse the rice, giving it some time to soak. Cut the onions and garlic and add them in. Then, add the broth and lemon juice and bring to a boil. Cover and cook for 20 minutes and then allow it to sit untouched for at least 10 minutes, then stir in the fresh dill.
The final thing you will have to prepare is the tahini dressing. This is really straight forward, just combine the diced cucumber, yogurt, lemon juice, garlic, salt, oil, and dill. Mix together, and you are ready to start assembling!
You can get creative with the toppings. We chose tomato, onion, cucumbers, feta cheese, and lemon. However, you can customize this recipe to your liking! It can be catered to your own prefrence! This is a great option for meal prepping or you can easily prepare this day of!
This recipe is perfect for beginner cooks trying to increase their skillset. It is delicious, nutritious, and easy to master!