Cava Falafel Recipe – Hungarian Chef

Last Updated on March 20, 2024

Cava falafel bowls are a popular, nutritious, and flavorful meal inspired by the Mediterranean cuisine served at Cava Grill. These bowls are loaded with a variety of fresh and colorful ingredients that not only make them visually appealing but also incredibly tasty and satisfying. A typical Cava-inspired Falafel bowl includes soaked chickpeas, a selection of greens like arugula, and a variety of other ingredients like cucumber, cherry tomatoes, and your choice of grains.

Creating your own homemade Cava falafel bowl allows you to customize it to your liking, adding or removing ingredients based on your dietary needs or taste preferences. With its combination of proteins, veggies, and grains, this dish is not only a feast for the eyes but also a well-rounded, balanced meal! So, let’s make it in our way!

Want more cava recipes? Check these:

• Cava Grill Chicken
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What is Cava Falafel? 

Cava falafel is a dish that originated from the Mediterranean region and has become increasingly popular worldwide. It is typically made with soaked chickpeas that are ground or mashed, mixed with herbs and spices, and formed into small balls or patties. These falafel balls are then deep-fried until crispy on the outside while remaining soft and flavorful on the inside.

In a Cava falafel bowl, the falafel is served on top of a bed of fresh greens and other colorful ingredients, making it a wholesome and nutritious meal. It can be eaten on its own or paired with pita bread, hummus, or tzatziki sauce for added flavor.

Why You’ll Love This Cava Falafel?

 There are a lot of reasons to adore this meal, Here’s why you have to consider it as one of your favorite-

Nutritious and Filling: Cava falafel bowls are packed with nutrients from a variety of fresh vegetables, chickpeas, and grains. They also provide a good balance of proteins, carbs, and healthy fats, making them a satisfying meal that will keep you full for hours.

Versatile and Customizable: The beauty of homemade Cava falafel bowls is that you can customize them to your liking. You can add or remove ingredients based on your dietary needs or taste preferences, making it a versatile dish for any occasion.

Bursting with Flavor: The combination of herbs, spices, and fresh ingredients in Cava falafel bowls creates a burst of flavor in every bite. From the crispy falafel balls to the tangy dressing and crunchy vegetables, this dish is a flavor explosion in your mouth.

Easy to Make: Despite its complex flavors, Cava falafel bowls are surprisingly easy to make at home. With a few simple ingredients and some basic kitchen tools, you can whip up a delicious and nutritious meal in no time.

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How Does It Taste Like?

Cava falafel has a unique and satisfying taste that is hard to describe. The crispy exterior of the falafel balls gives way to a soft, flavorful interior that is loaded with spices like cumin, coriander, and fresh herbs like parsley and cilantro. When paired with the tangy dressing, crunchy vegetables, and soft grains, every bite is a burst of flavor and texture.

Ingredients 

• Cooked brown rice or cauliflower rice: This forms the base of your bowl and provides a hearty grain that will keep you full. Brown rice is a good source of fiber and essential minerals like magnesium and selenium. If you’re looking for a low-carb option, cauliflower rice is a great alternative.
• Chopped purple cabbage: This adds a nice crunch to the bowl and is packed with vitamins C and K. Its vibrant purple color also makes the bowl more visually appealing.
• Baked falafel: The star of the bowl! Falafel, made from chickpeas, is high in protein and fiber. Baking the falafel instead of frying it makes this dish healthier.
• Israeli salad: Made with fresh vegetables like cucumbers and tomatoes, this salad adds freshness and a burst of flavor to the bowl. It’s also a good source of vitamins A and C.
• Hummus: This creamy spread made from chickpeas adds a rich, savory flavor to the bowl. It’s also high in protein and fiber.
• Tzatziki: This yogurt-based sauce adds a tangy and refreshing taste to the bowl. It’s also a good source of protein and calcium.
• Harissa: This spicy chili paste adds a kick to the bowl and can be adjusted based on your spice preference. It’s also packed with antioxidants from the chili peppers.
• Crumbled feta: This adds a salty and creamy element to the bowl. Feta cheese is a good source of calcium and protein.
• Pickled onions: These add a tangy and sweet flavor to the bowl. They’re also a good source of vitamin C.
• Zesty tahini dressing: Made from sesame seeds, this dressing adds a nutty and tangy flavor to the bowl. Tahini is also high in healthy fats and antioxidants.
• Pita bread or pita chips: These are perfect for scooping up the ingredients in your bowl. They add a crunchy texture and are a good source of carbohydrates for energy.

Step by Step Directions 

Step 1: Preheat the Oven

Begin by preheating your oven to 375°F (190°C), ensuring it’s ready for baking the falafel to perfection.

Step 2: Prepare the Base

Start by cooking brown rice according to package instructions or creating cauliflower rice by pulsing cauliflower in a food processor until it takes on a grain-like texture. This forms the base of your delicious bowl.

Step 3: Combine Rice and Cabbage

In a large bowl, mix the cooked brown rice (or cauliflower rice) with chopped purple cabbage, creating a flavorful and nutritious mixture.

Step 4: Shape and Bake Falafel

Form the falafel mixture into small balls and place them on a baking sheet lined with parchment paper. Bake the falafel for 20-25 minutes, flipping halfway through, until it turns crispy and acquires a golden brown hue.

Step 5: Prepare Israeli Salad

While the falafel is baking, take the time to prepare the Israeli salad. Chop cucumbers, cherry tomatoes, and red onion into small pieces, and then combine them in a bowl with olive oil and lemon juice, creating a refreshing and vibrant salad.

Step 6: Mix Creamy Sauce

In a separate bowl, mix hummus and tzatziki, creating a creamy and tangy sauce that will elevate your bowl’s flavors.

Step 7: Assemble the Bowl

Now, it’s time to assemble your delectable bowl. Begin by placing the rice and cabbage mixture at the bottom of a large bowl, creating a wholesome base.

Step 8: Add the Falafel

Next, add the baked falafel balls on top, which bring a satisfying crunch to your bowl.

Step 9: Incorporate the Israeli Salad

Follow this with the Israeli salad, crumbled feta cheese, pickled onions, and a hint of harissa, creating a delightful burst of flavors and textures.

Step 10: Drizzle with Tahini Dressing

Finally, drizzle the zesty tahini dressing over the bowl, bringing a rich and creamy note to the dish. Serve it with pita bread or pita chips on the side for a complete and satisfying meal.

Tips 

• To save time, you can use store-bought falafel mix instead of making your own from scratch.
• To make this dish gluten-free, use gluten-free pita bread or pita chips, and make sure to use a gluten-free falafel mix or make your own from ground chickpeas.
• You can add any other desired toppings like roasted vegetables, olives, or fresh herbs to make the bowl even more flavorful.
• To make the falafel more crispy, you can broil it for a few minutes after baking.
• If you don’t have time to make all the components, you can use pre-made hummus, tzatziki, and tahini dressing.
• You can also make a big batch of falafel and freeze them for future use. Just thaw and bake when you’re ready to eat.

Nutrition Information 

How to store Cava Falafel?

To store Cava falafel, first make sure they are completely cooled down. Then, place them in an airtight container and store them in the fridge for up to 3-4 days. If you have any leftover components like rice or salad, store them separately in airtight containers as well. To reheat, simply place the falafel balls on a baking sheet and heat in the oven at 375°F for 5-10 minutes until crispy. You can also reheat them in a skillet over medium-high heat with a splash of oil, flipping occasionally, until heated through.

What other substitute can I use in Cava Falafel? 

There are several substitutes you can use in Cava falafel depending on your dietary preferences or restrictions. Here are a few options:

• Instead of using brown rice or cauliflower rice, you can also use quinoa, bulgur wheat, or even a bed of mixed greens for a lighter option.
• For the falafel balls, you can substitute chickpeas with other beans like black beans or white beans. You can also use a mixture of different types of beans for added texture and flavor.
• If you are vegan, you can skip the feta cheese or substitute it with a dairy-free alternative like tofu crumbles or vegan parmesan cheese.
• If you don’t have harissa, you can substitute it with sriracha or any other type of hot sauce.

FAQs

Can I use store-bought falafel instead of making it from scratch?
Certainly, you can utilize store-bought falafel as a convenient alternative. While there’s an undeniable freshness and richness in homemade falafel, opting for a ready-made version can significantly save time, especially during busy days.

I’m not a fan of spicy food. Can I omit the harissa?
Yes, indeed. If spicy food isn’t your preference, you can skip the harissa. Alternatively, you can substitute it with a milder sauce, such as a roasted red pepper sauce, to add a different yet delicious flavor profile.

I have a dairy allergy. What can I use instead of tzatziki and feta?
For those with a dairy allergy, there are still ways to enjoy this recipe. You can use a dairy-free yogurt to prepare a similar tzatziki sauce. Instead of feta cheese, you can either omit it or opt for a dairy-free cheese that suits your taste buds.

Can I prepare parts of this recipe ahead of time for meal prep?
This recipe lends itself well to meal prep. You can prepare key components like falafel, rice or cauliflower rice, and Israeli salad in advance. To ensure maximum freshness, it’s suggested to pre-chop the cabbage and prepare the dressings closer to the time of serving.

Conclusion

Cava falafel bowls are a delicious and nutritious meal option that is easy to make at home. With the combination of protein-packed falafel, fresh vegetables, and tangy sauces, this dish is both satisfying and flavorful. By following these step-by-step directions and tips, you can easily create your customized falafel bowl with different ingredients or substitutes. So next time you’re craving falafel, skip the takeout and make your healthy version at home!

Don’t forget to share your creations with us and let us know how you enjoyed this dish.

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