Mediterranean Bowl with Hummus, Falafel, Tabbouleh & Whole Pita
This Mediterranean bowl is a plant-forward, nutrient-packed meal inspired by traditional Middle Eastern flavors.
It features crispy falafel, creamy hummus, fresh tabbouleh, and warm whole pita bread, making it balanced, protein-rich, fiber-loaded, and fully Mediterranean diet-friendly.Perfect for lunch, dinner, or meal prep, this bowl is fresh, colorful, and satisfying.
Prep: 20 minutes
Cook: 15–20 minutes
Total: 35–60 minutes
Serves: 2–3
Ingredients
Hummus
1 cup canned chickpeas, drained & rinsed
2 tbsp tahini
2 tbsp olive oil
Juice of ½ lemon
1 garlic clove
Salt & pepper to taste
Water to thin
Falafel (from scratch)
1 cup dried chickpeas (soaked 8 hours) or 1 can chickpeas
½ small onion, roughly chopped
2 garlic cloves
¼ cup fresh parsley
1 tsp cumin
½ tsp coriander
½ tsp salt
¼ tsp black pepper
2–3 tbsp chickpea flour
2–3 tbsp olive oil
Tabbouleh
½ cup fine bulgur wheat
1 cup parsley, finely chopped
½ cup mint, finely chopped
1–2 medium tomatoes, diced
½ cucumber, diced
2 tbsp olive oil
Juice of 1 lemon
Salt & pepper to taste
Other
2–3 whole wheat or whole-grain pita breads
Optional: olives, pickled vegetables, or roasted vegetables for extra flavor
Instructions
1️⃣ Make Hummus
In a blender, combine chickpeas, tahini, olive oil, lemon juice, garlic, salt, and pepper
Blend until smooth, adding water 1 tsp at a time if needed
Taste and adjust seasoning
2️⃣ Prepare Falafel
From scratch method:
Drain soaked chickpeas and pulse in a food processor with onion, garlic, parsley, cumin, coriander, salt, and pepper until coarsely blended
Add chickpea flour to help mixture bind
Form into small patties or balls
Heat olive oil in a pan and pan-fry falafel 3–4 minutes per side until golden and crispy
Shortcut: use pre-made falafel and bake or fry per package instructions
3️⃣ Make Tabbouleh
Soak bulgur in boiling water for 10 minutes, drain
Mix with parsley, mint, tomato, cucumber
Add olive oil, lemon juice, salt, and pepper; toss to combine
4️⃣ Warm Pita Bread
Warm in oven or on a dry skillet for 1–2 minutes
5️⃣ Assemble Bowl
Place hummus as base in a bowl
Add tabbouleh on one side
Arrange falafel balls on another side
Serve with warm pita bread
Optional: add olives, pickles, or roasted veggies for extra Mediterranean flavor
Tips
Falafel crispy tip: use a mix of soaked chickpeas and chickpea flour; fry in medium heat, not too high
Fresh herbs: parsley and mint make tabbouleh vibrant and authentic
Hummus smoothness: peel chickpeas for ultra-smooth texture
Meal prep: make hummus and tabbouleh ahead; assemble bowls fresh
Frequently Asked Questions
Can I make this vegan?
Yes — fully vegan already; omit optional cheese
Can I bake falafel instead of frying?
Yes, brush lightly with olive oil and bake at 200°C for 20 minutes, flipping halfway
Can I use quinoa instead of bulgur?
Yes, it adds extra protein and keeps it gluten-free
Storage
Hummus, tabbouleh, and falafel keep separately in fridge for 2–3 days; assemble bowls fresh
Nutritional Information
Calories: 520
Protein: 20 g
Carbohydrates: 55 g
Fat: 22 g
Fiber: 12 g