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MEDITERRANEAN FALAFEL & HUMMUS BOWL
04

MEDITERRANEAN FALAFEL & HUMMUS BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

MEDITERRANEAN FALAFEL& HUMMUS BOWL

Mediterranean falafel & hummus bowl is a nutritious and satisfying meal that combines protein-rich quinoa, crispy falafel and fresh vegetables, all tied together with creamy hummus. This well-balanced dish offers a mix of textures and bold Mediterranean flavours. The quinoa provides a hearty base, the falafel adds a satisfying crunch, and the cherry tomatoes and cucumber bring freshness and juiciness. Rich in fibre, plant-based protein and essential vitamins, this meal is an excellent choice for those following a vegetarian or vegan diet. Whether you enjoy it as a quick lunch, a light dinner, or a meal-prep option, this bowl is both delicious and filling. The hummus adds a savoury, smooth contrast that perfectly complements the other ingredients. Customisable and easy to prepare, this dish is ideal for anyone looking for a healthy yet flavourful Mediterranean-inspired meal.

RECIPE CATEGORY

Lunch, Dinner

SERVING SIZE

1 serving

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Steam, Roast, No-Cook, Pan-Fry

OCCASION/HOLIDAY

Healthy Eating, Meal Prep, Summer, Light Lunch, Plant-Based Diet

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Vegan, Vegetarian, Gluten-Free, Quick & Easy

DISH TYPE

Grain Bowl

INGREDIENTS

Here is the list of ingredients we need to prepare the Mediterranean Falafel & Hummus Bowl:

  • 50g cooked quinoa
  • 3 small falafel balls, pan-fried or baked
  • 20g cherry tomatoes, halved
  • 10g cucumber, diced
  • 1 tbsp hummus
  • ½ tsp lemon juice (optional for extra freshness)
  • ¼ tsp ground cumin (optional for added flavour)
  • 1 tbsp fresh parsley, chopped (optional, for garnish)

FULL NUTRITIONAL INFORMATION

  • Calories: 320 kcal
  • Protein: 12g
  • Carbohydrates: 38g
  • Fibre: 7g
  • Fat: 12g
  • Saturated Fat: 1.5g
  • Sodium: 280mg
  • Sugar: 3g

PREPARATION

The prepration steps for Mediterranean Falafel & Hummus Bowl, are as follow :

  • Prepare The Quinoa: Rinse the quinoa in cold water and cook it according to package instructions. Let it cool slightly before assembling the bowl.
  • Cook The Falafel: If using pre-made falafel, heat in a pan over medium heat for 2-3 minutes per side or bake at 180°C (350°F) for 10 minutes until crispy.
  • Chop The Vegetables: Dice the cucumber and halve the cherry tomatoes for a fresh, juicy topping.
  • Assemble The Bowl: Place the cooked quinoa at the base of a serving bowl. Arrange the falafel, cherry tomatoes, and cucumber on top.
  • Add Hummus And Flavour Boosters: Spoon the hummus over the bowl and drizzle with lemon juice for a bright, zesty taste. Sprinkle with ground cumin for extra Mediterranean flavour.
  • Garnish And Serve: Top with chopped fresh parsley and enjoy immediately.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS FOR MEDITERRANEAN FALAFEL& HUMMUS BOWL

  • Fluff The Quinoa: After cooking, fluff the quinoa with a fork to prevent clumping.
  • Crispier Falafel: Bake or pan-fry falafel for extra crunch.
  • Seasoned Quinoa: Stir in a pinch of salt and cumin while cooking quinoa for added flavour.
  • Customise The Hummus: Mix in a little garlic or smoked paprika to enhance its taste.
  • Make It A Wrap: Serve the ingredients in a whole-grain pita for a handheld meal.

VARIATIONS

  • High-Protein Option: Add grilled tofu or roasted chickpeas for extra plant-based protein.
  • Low-Carb Version: Swap quinoa for cauliflower rice or leafy greens.
  • Extra Crunch: Sprinkle toasted sunflower seeds or pine nuts on top.
  • Spicy Twist: Add a drizzle of harissa or chilli flakes for heat.
  • Mediterranean Mix: Toss in kalamata olives and feta cheese for an extra flavour boost.
  • Lighter Dressing: Swap hummus for a lemon-tahini dressing for a refreshing alternative.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keep the hummus separate to maintain freshness.
  • Freezing: Freeze cooked quinoa and falafel separately for up to 1 month. Thaw overnight in the fridge before reheating.
  • Reheating: Warm falafel in an oven or pan for best texture. Microwave quinoa for 1-2 minutes before serving.
  • Meal Prep Tip: Pre-portion ingredients into containers for quick, ready-to-eat meals during the week.

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