Falafel Bowl with Hummus and Tabouli
Crispy falafel served over fluffy grains with creamy hummus, zesty tabouli, and colorful fresh toppings. This bowl is protein-packed, satisfying, and loaded with Mediterranean flavors — great for lunch, dinner, or meal prep.
Prep: 20 minutes
Cook: 15 minutes
Total: 35 minutes
Ingredients
For the base:
2 cups cooked quinoa, bulgur, or couscous
1 cup baby spinach or mixed greens
For the falafel:
1 ½ cups canned chickpeas (drained, rinsed, and patted dry)
½ small onion, chopped
2 garlic cloves
½ cup fresh parsley leaves
½ cup fresh cilantro leaves
2 tbsp flour
1 tsp ground cumin
½ tsp ground coriander
Salt & black pepper, to taste
Olive oil, for pan-frying
For the tabouli:
1 cup parsley, finely chopped
½ cup mint, finely chopped
1 medium tomato, finely diced
2 tbsp fine bulgur (soaked in hot water for 10 min, then drained)
Juice of 1 lemon
2 tbsp olive oil
Salt & black pepper, to taste
For serving:
1 cup hummus
1 small cucumber, diced
Pickled red onions or turnips
Lemon wedges
Instructions
Make the falafel
In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, flour, salt, and pepper.
Pulse until mixture holds together but is still slightly coarse.
Form into small balls or patties.
Heat olive oil in a skillet and cook falafel 3–4 minutes per side until golden brown (or bake at 400°F/200°C for ~20 min).
Prepare the tabouli
Mix parsley, mint, tomato, and soaked bulgur.
Add lemon juice, olive oil, salt, and pepper. Toss well and chill until ready to serve.
Assemble the bowls
Place a scoop of grains in each bowl.
Add a handful of greens.
Spoon in hummus and tabouli.
Add cucumber, pickled onions/turnips, and falafel.
Finish & serve
Garnish with lemon wedges and a drizzle of olive oil.
Enjoy warm or at room temperature.
Notes & Tips
For lighter bowls, swap grains with cauliflower rice or extra greens.
A drizzle of tahini sauce or garlic yogurt sauce makes it creamier.
Prep ahead: Make falafel and tabouli 1 day before — assemble fresh.
Frequently Asked Questions
Q: Can I freeze falafel?
A: Yes! Freeze cooked falafel for up to 2 months. Reheat in the oven or air fryer until crisp.
Q: Can I replace bulgur in tabouli?
A: Absolutely — use quinoa, couscous, or leave it grain-free (just parsley, mint, tomato, lemon, and olive oil).
Nutritional Information
Calories: 470
Protein: 15g
Carbs: 52g
Fat: 22g
Fiber: 12g