Name: Mediterranean Falafel Bowl
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 4 servings
Ingredients: 2 cup chickpeas; 4 garlic clove; 1 onion; 1/2 cup parsley; 1/2 cup cilantro; 2 teaspoon cumin; 1 teaspoon ground coriander; 1 1/2 teaspoon salt; 1/2 teaspoon black pepper; 1/2 teaspoon baking soda; 3 tablespoon all-purpose flour; 1/4 cup olive oil; 1 cucumber; 2 tomato; 1/2 red onion; 2 lemon; 1 cup greek yogurt; 1/4 cup tahini; 4 cup mixed salad greens; 1/2 cup feta cheese; 1/2 cup kalamata olives; 1/4 cup mint leaves

Recipe details

Lunch

50min

4 servings

0 Reviews

Cook this dish

This vibrant Mediterranean Falafel Bowl combines crispy homemade falafel with creamy hummus, fresh vegetables, and tangy tzatziki for a nutritious and satisfying meal. Packed with plant-based protein and fiber, this colorful bowl features a variety of textures and flavors that celebrate the Mediterranean diet. Perfect for lunch or dinner, this wholesome bowl can be prepared in advance for meal prep and customized with your favorite toppings for a delicious vegetarian feast.

Nutrition Facts

Disclaimer: The nutritional information provided is estimated and may vary based on portion size and preparation.

Facts

Quantity

Fiber

Sugar

10 g

8 g

Allergen Content

Based on your allergy profile, please note the following possible allergens:

Sesame

Ingredients

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Steps

Read instructions and get ready to cook

Prepare the Chickpeas

Drain and rinse canned chickpeas, or if using dried chickpeas, soak overnight and cook until tender.

Prepare the Onion

Peel and roughly chop the onion.

Prepare the Garlic

Peel garlic cloves.

Prepare the Herbs

Wash parsley and cilantro, then pat dry.

Make Falafel Mixture

In a food processor, combine chickpeas, chopped onion, garlic, parsley, cilantro, cumin, coriander, 1 teaspoon salt, black pepper, and baking soda.

Pulse Falafel Mixture

Pulse the mixture until well combined but still slightly chunky, not completely smooth.

Add Flour

Add flour to the falafel mixture and pulse a few more times to incorporate.

Chill Falafel Mixture

Transfer the mixture to a bowl, cover, and refrigerate for at least 30 minutes to firm up.

Form Falafel Balls

With damp hands, form the chilled mixture into 16 small balls, about 1 1/2 inches in diameter.

Cook the Falafel

Heat olive oil in a large skillet over medium-high heat. Cook falafel balls for 3-4 minutes per side until golden brown and crispy.

Drain Falafel

Transfer cooked falafel to a paper towel-lined plate to drain excess oil.

Make Hummus

In a food processor, combine 1 cup of chickpeas, 2 cloves of garlic, 3 tablespoons of tahini, juice of 1 lemon, 2 tablespoons of olive oil, and 1/4 teaspoon salt. Process until smooth, adding water if needed to reach desired consistency.

Prepare Tzatziki

Grate half a cucumber and squeeze out excess moisture. Mix with Greek yogurt, 1 minced garlic clove, 1 tablespoon of olive oil, juice of half a lemon, and a pinch of salt.

Prepare Cucumber

Dice the remaining cucumber.

Prepare Tomatoes

Dice the tomatoes.

Prepare Red Onion

Thinly slice the red onion.

Prepare Lemon Dressing

Whisk together juice of half a lemon, 2 tablespoons of olive oil, and a pinch of salt.

Assemble the Bowls

Divide mixed greens among four bowls.

Add Falafel

Place 4 falafel balls in each bowl.

Add Hummus

Add a generous dollop of hummus to each bowl.

Add Tzatziki

Add a dollop of tzatziki to each bowl.

Add Fresh Vegetables

Distribute diced cucumber, tomatoes, and sliced red onion among the bowls.

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