Loaded Mediterranean Falafel Bowl
This Loaded Mediterranean Falafel Bowl is a vibrant, wholesome, and satisfying meal packed with crispy falafel, fresh veggies, creamy hummus, and tangy tzatziki. Bursting with Mediterranean flavors and textures, this dish is perfect for meal prep, a hearty lunch, or a healthy dinner. Serve it in a bowl over grains or greens for a well-balanced meal.
Prep & Cook Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Falafel:
1 ½ cups dried chickpeas (or 1 can, drained and rinsed)
½ cup fresh parsley, chopped
½ cup fresh cilantro, chopped
1 small onion, roughly chopped
3 cloves garlic, minced
1 tsp cumin
1 tsp coriander
½ tsp baking soda (for extra crispiness)
½ tsp salt
¼ tsp black pepper
1 tbsp lemon juice
2 tbsp chickpea flour or all-purpose flour
2 tbsp olive oil (for frying or brushing if baking)
For the Bowl Base:
1 cup cooked quinoa, rice, or couscous
2 cups mixed greens (spinach, arugula, or romaine)
For the Toppings:
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup black or Kalamata olives, sliced
¼ cup crumbled feta cheese (optional)
¼ cup pickled red onions (optional)
For the Sauces:
Hummus
½ cup hummus (store-bought or homemade)
Tzatziki Sauce
½ cup Greek yogurt
½ cup cucumber, grated and drained
1 tbsp lemon juice
1 small garlic clove, minced
1 tbsp fresh dill, chopped
Salt and pepper to taste
Instructions
Step 1: Make the Falafel
1. Soak chickpeas: If using dried chickpeas, soak them overnight in water, then drain. (Canned chickpeas work too, but the texture is softer.)
2. Blend ingredients: In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking soda, salt, black pepper, lemon juice, and chickpea flour. Pulse until a coarse dough forms.
3. Shape falafel: Scoop about 1 ½ tbsp of mixture and roll into balls or flatten into patties.
4. Cook falafel:
Frying: Heat 2 tbsp oil in a skillet over medium heat. Fry falafel for 3-4 minutes per side until crispy and golden brown.
Baking: Preheat oven to 400°F (200°C). Place falafel on a baking sheet, brush with olive oil, and bake for 20-25 minutes, flipping halfway.
Air Frying: Preheat to 375°F (190°C), spray falafel with oil, and cook for 12-15 minutes, shaking halfway.
Step 2: Prepare the Bowl Base
1. Cook quinoa, rice, or couscous according to package instructions.
2. Divide greens and grains between serving bowls.
Step 3: Make the Tzatziki Sauce
1. In a small bowl, mix Greek yogurt, grated cucumber, lemon juice, minced garlic, dill, salt, and pepper. Set aside.
Step 4: Assemble the Falafel Bowl
1. Arrange falafel, cherry tomatoes, cucumbers, red onion, olives, and feta cheese over the bowl base.
2. Add a scoop of hummus and a drizzle of tzatziki sauce.
3. Garnish with pickled onions or extra herbs if desired.
Step 5: Serve & Enjoy
Serve immediately with pita bread or lemon wedges for an extra burst of flavor!
Notes & Tips
For the crispiest falafel: Use dried, soaked chickpeas instead of canned.
Make it vegan: Use plant-based yogurt for tzatziki and skip the feta.
Meal prep: Store falafel in an airtight container for up to 4 days. Reheat in the oven or air fryer.
Extra sauce? Store tzatziki and hummus in the fridge for up to 5 days.
Frequently Asked Questions
1. Can I freeze falafel?
Yes! Freeze uncooked falafel balls on a tray, then transfer to a bag for up to 3 months. Cook directly from frozen.
2. Can I substitute chickpeas?
Yes! Try lentils or black beans, though the texture may vary.
3. What other toppings can I add?
Avocado, roasted red peppers, sun-dried tomatoes, or tahini drizzle all work well.
4. Can I make this bowl low-carb?
Swap grains for cauliflower rice or extra greens.
5. What’s the best way to store leftovers?
Store ingredients separately and assemble fresh for the best texture.
Nutritional Information
Calories: ~450
Protein: 18g
Carbohydrates: 42g
Fat: 22g
Saturated Fat: 4g
Fiber: 9g
Sugar: 5g
Sodium: 650mg