Description
This Loaded Mediterranean Falafel Bowl is a vibrant, nutritious meal full of flavor and texture. Crispy, golden falafel served over a bed of quinoa or rice, topped with fresh veggies, creamy hummus, and tangy tzatziki sauce, makes it the perfect healthy dinner recipe or healthy lunch option. It’s a plant-based, protein-packed meal that’s sure to satisfy.
Ingredients
Units
Scale
For the Falafel:
- 1 can (15 oz) chickpeas (drained and rinsed)
- 1/4 cup red onion (chopped)
- 2 cloves garlic (minced)
- 1/4 cup parsley (chopped)
- 1/4 cup cilantro (chopped)
- 1 tablespoon ground flaxseed (or egg)
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2–3 tablespoons flour (or chickpea flour)
- Olive oil (for frying)
For the Bowl:
- 2 cups cooked quinoa or brown rice
- 1/2 cucumber (sliced)
- 1/4 cup cherry tomatoes (halved)
- 1/4 cup red cabbage (shredded)
- 1/4 cup Kalamata olives (sliced)
- 1 tablespoon feta cheese (optional)
- 1 tablespoon sesame seeds (for garnish)
For the Toppings:
- 1/4 cup hummus
- 2 tablespoons tzatziki sauce (optional)
Instructions
- Make the falafel mixture: In a food processor, combine chickpeas, red onion, garlic, parsley, cilantro, flaxseed, cumin, coriander, paprika, salt, and pepper. Pulse until a coarse mixture forms. If needed, add flour to help bind the mixture.
- Form the falafel: Shape the mixture into small balls or patties.
- Fry the falafel: Heat olive oil in a pan over medium heat. Fry the falafel for about 2-3 minutes on each side until golden brown and crispy. Drain on paper towels.
- Assemble the bowl: Divide the cooked quinoa or rice into bowls. Top with falafel, cucumber, cherry tomatoes, red cabbage, Kalamata olives, and feta (if using).
- Garnish and serve: Add a dollop of hummus and drizzle with tzatziki sauce. Sprinkle with sesame seeds before serving.
Notes
- For a lighter option, bake the falafel instead of frying.
- You can swap the quinoa for couscous or bulgur wheat for a different grain base.
- For added crunch, top with roasted nuts or seeds.
Nutrition
- Serving Size: 1 bowl
- Calories: 450 kcal
- Sugar: 8g
- Sodium: 700mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 10mg