Mouthwatering Loaded Mediterranean Falafel Bowl
This Loaded Mediterranean Falafel Bowl features crispy falafel, fluffy grains, fresh chopped veggies, creamy hummus, tangy pickled onions, and a drizzle of lemon tahini dressing. It’s a colorful, nourishing, and satisfying dish — perfect for vegetarians, vegans, or anyone who loves bold Mediterranean flavors.
Time:
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4 bowls
Ingredients:
For the Falafel:
12–16 falafel balls
For the Base:
2 cups cooked quinoa, couscous, farro, or brown rice
OR 4 cups chopped romaine for a lighter version
Bowl Toppings:
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced or pickled
1/2 cup Kalamata olives, sliced
1/2 cup shredded carrots or radishes
1/2 cup hummus
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley or mint
Optional: sliced avocado or roasted red peppers
Lemon Tahini Dressing:
1/4 cup tahini
Juice of 1 lemon
1 tbsp olive oil
1 clove garlic, minced
1–2 tbsp warm water
Salt, to taste
Instructions:
1. Prepare the Falafel:
Cook or reheat falafel according to package or homemade recipe instructions (bake or pan-fry until crispy and golden).
2. Cook the Grain Base:
Prepare quinoa, farro, or couscous according to package instructions. Season with a pinch of salt and a drizzle of olive oil.
3. Make the Lemon Tahini Dressing:
In a bowl, whisk tahini, lemon juice, garlic, olive oil, and salt.
Slowly add warm water until smooth and pourable.
4. Assemble the Bowl:
In each serving bowl, layer in this order:
Base (quinoa or greens)
Hummus spooned onto one side
Falafel (3–4 per bowl)
Chopped cucumber, tomatoes, red onion, olives, and carrots
Crumbled feta, herbs, and optional extras like avocado
5. Drizzle & Serve:
Drizzle with lemon tahini dressing and top with more herbs and cracked black pepper.
Notes & Tips:
Meal prep: Store falafel, base, and toppings separately. Assemble fresh each day.
Pickled onions: Soak thinly sliced red onion in vinegar, water, and a pinch of sugar for 15–30 minutes.
Want extra protein? Add a scoop of Greek yogurt or chickpeas.
Low-carb version: Skip grains and use all greens or cauliflower rice.
Frequently Asked Questions
Q: Can I make this bowl vegan?
A: Yes! Omit the feta and use vegan falafel and dressing.
Q: Can I use store-bought falafel?
A: Absolutely — look for good-quality frozen or deli falafel for convenience.
Q: How long does it last in the fridge?
A: Components last 3–4 days refrigerated. Assemble just before serving for best texture.
Q: Is this gluten-free?
A: Use quinoa or rice and gluten-free falafel for a gluten-free version.
Nutritional Information
Calories: 520
Protein: 16g
Carbs: 48g
Fat: 30g
Fiber: 9g
Sugar: 5g
Sodium: 580mg