Mediterranean Hummus Bowl with Falafel and Veggies
This bowl combines creamy hummus, crispy falafel, fresh Mediterranean veggies, and tangy feta, all drizzled with a lemony herb dressing. It’s hearty yet refreshing — ideal for lunch, dinner, or meal prep.
Time
Prep Time: 20 minutes
Cook Time: 20 minutes (if using homemade falafel)
Total Time: 40 minutes
Serves: 4
Ingredients
For the Bowl
1½ cups hummus (store-bought or homemade)
12 falafel balls (store-bought or homemade)
1 cup cherry tomatoes, halved
1 cucumber, diced
1 small red onion, thinly sliced
½ cup Kalamata olives
1 cup roasted or raw bell pepper strips
1 cup mixed greens or arugula
150g (5 oz) feta cheese, cubed or crumbled
½ cup cooked chickpeas
For the Dressing
3 tbsp extra virgin olive oil
1½ tbsp lemon juice
½ tsp Dijon mustard
½ tsp honey or maple syrup
½ tsp dried oregano
Salt & pepper, to taste
For Serving
Warm pita bread or flatbread
Fresh parsley or mint, chopped
Instructions
1. Prepare the Falafel
If using homemade falafel: bake or pan-fry until golden and crisp (about 15–20 minutes).
If store-bought: heat according to package directions.
2. Make the Dressing
Whisk olive oil, lemon juice, Dijon, honey, oregano, salt, and pepper until emulsified.
3. Assemble the Bowls
Spread a generous layer of hummus on the bottom of each bowl.
Arrange greens, cucumber, tomatoes, peppers, onion, and olives around the hummus.
Add falafel (3 per bowl) and sprinkle with feta.
Optional: add extra chickpeas for protein.
4. Finish & Serve
Drizzle with dressing, garnish with parsley or mint, and serve with warm pita.
Notes & Tips
Falafel Shortcut: Use store-bought falafel to save time.
Dressing Alternative: Tahini-lemon sauce works beautifully instead of vinaigrette.
Make Ahead: Prep veggies and dressing in advance. Assemble just before serving.
Extra Flavor: Add roasted eggplant, pickled onions, or tzatziki for more variety.
Frequently Asked Questions
Q: Can I meal prep this bowl?
A: Yes! Store hummus, veggies, and falafel separately. Assemble right before eating for freshness.
Q: Can I make it vegan?
A: Absolutely — skip feta or use vegan feta.
Q: Do I have to use pita?
A: No — you can serve it with naan, lavash, or even grain bowls with quinoa or couscous.
Nutritional Information
Calories: 480
Protein: 15g
Carbs: 48g
Fat: 24g
Fiber: 10g
Sodium: 640mg