Mediterranean Felafel Bowl

Team: The Cheeky Tzatzikis

Host School: red cedar school

Age Group: Middle School


1 and ⅕ cup dry quinoa

3 cup water

½ cup or 4 small onions

4 garlic cloves

2 can white beans

1 tsp salt

2 tsp smoked paprika

1 tsp cumin

2 tsp coriander

½ tsp turmeric 

Sesame seeds to coat

6 cups flour

2 tsp salt

2 tsp baking powder

⅔ cup olive oil

2 cup warm water

3 cup tomato

3 cup cucumber

2 tbsp lemon juice

2 tbsp rice vinegar 

1 tsp salt

1 cup parsley

1 tsp lemon zest

½ cup feta

8 cloves of garlic

6 tbsp olive oil

2 head cauliflower 

2 tsp salt

1 tsp pepper

1 tbsp lemon juice

3 cup parsley 

4 tbsp dried dill

1 salt

1 cucumber

6 cloves garlic

2 tbsp apple cider vinegar 

2 cup yogurt

4 tbsp olive oil

2 tbsp dill

2 tbsp parsley

Salt to taste


Preparation Instructions

Cook quinoa in water

Sauté garlic and onion in olive oil until transparent 

Blend into paste

Form into 1.5 inch pucks and coat in sesame seeds

Cover pan with parchment paper and oil well

Bake for 15 minutes on each side

In a food processor with a dough hook mix flour, salt and baking powder until combined

Add oil and water, mix at medium speed until it comes together

Decrease speed to low and mix for 1 minute

Knead dough on a lightly floured surface

Divide into 16 balls and coat in flour

Rest balls for 15 minutes

Use a tortilla press to form balls into 6’’ circles

Press into greased muffin tins

Bake for about 5 minutes until lightly browned an

Skin and seed cucumber

Cut vegetables into small cubes

Mix in other ingredients 

Rice cauliflower 

Sauté garlic until tender

Add cauliflower rice sauté until tender

Remove from heat and put in a bowl 

Let cauliflower cool slightly

Chop parsley

Add lemon juice, parsley, and dill

Skin cucumber into strips

Mince garlic and parsley 

Combine ingredients