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.