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Tofu Falafel Bowls

Name: Tofu Falafel Bowls
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Middle Eastern
Ingredients: 1 lb extra-firm tofu; 0.5 cup fresh parsley; 2 tbsp ground cumin; 1 tsp ground coriander; 1 tsp garlic powder; 0.5 cup breadcrumbs; 3 tbsp olive oil; 1 cup cucumber; 1 cup cherry tomatoes

When you want something filling and flavorful but don't have the energy to decide what to cook.

Total: 35 min
Prep: 15 min
Cook: 20 min
Serves: 4
Difficulty: easy
Calories: 258
Cost: $/serving

If your brain is fried from a long day, these tofu falafel bowls are the ultimate low-effort win. We use tofu instead of chickpeas to keep things quick, and the herb mix gives it that classic Middle Eastern punch without any fuss. It’s satisfying, packed with protein, and honestly feels like a hug in a bowl. You can prep the 'balls' ahead of time or just throw everything into one pan—it's designed for when you just want a great dinner without the mental gymnastics.

Ingredients

1 lb extra-firm tofu — pressed and crumbled
0.5 cup fresh parsley — finely chopped
2 tbsp ground cumin
1 tsp ground coriander
1 tsp garlic powder
0.5 cup breadcrumbs
3 tbsp olive oil
1 cup cucumber — diced
1 cup cherry tomatoes — halved

Method

1 Preheat your oven to 400°F and line a large baking sheet with parchment paper.
2 In a large bowl, combine the crumbled tofu, parsley, cumin, coriander, garlic powder, and breadcrumbs. Mix well with your hands or a spoon.
3 Scoop out about 2-tablespoon portions of the mixture and roll them into small balls (about the size of a golf ball).
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4 Place the balls on the baking sheet and drizzle with olive oil. Bake for 18-20 minutes, turning halfway through, until golden and firm.
5 While they bake, toss the cucumber and tomatoes together in a small bowl with a pinch of salt.
6 Serve the warm tofu falafels over rice or in pita bread with the fresh cucumber and tomato mix.

Variations

Speedy Version — Skip the baking; pan-fry the tofu mixture in a skillet until browned to save 10 minutes.
Extra Zesty — Add a pinch of cayenne pepper or red chili flakes to the tofu mix for a kick.

Notes

If you want extra crunch, you can pan-fry the balls in 2 tablespoons of oil for 5 minutes instead of baking.

Equipment that helps

Baking Sheet — Allows you to roast multiple falafels at once without sticking.
Large Mixing Bowl — Makes combining the herbs and tofu effortless and mess-free.