Recipe details
Lunch
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Mediterranean Falafel Bowl
50min
4 servings
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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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