The Ultimate Mediterranean Bowl
The ultimate Mediterranean Bowl with greens, hummus, olives, parsley-tomato salad, classic vegan falafel, and a variety of sauces! My go-to easy recipe when we’re craving Mediterranean cuisine!
PREP TIME: 15 minutes
COOK TIME: 15 minutes
TOTAL TIME: 30 minutes
Servings2 (bowls)
Ingredients:
FALAFEL
1 batch 30-Minute Kale Falafel or Classic Vegan Falafel (see notes for substitutions)
PARSLEY SALAD
2 cups fresh chopped parsley
1/2 cup diced tomato
1/4 cup diced red onion
2 Tbsp lemon juice
1 pinch sea salt
1 Tbsp extra virgin (or regular) olive oil (optional)
SAUCES (OPTIONAL)
Tahini Sauce
Chili Garlic Sauce
Garlic Dill Sauce
FOR SERVING
Hummus (or store-bought)
Kalamata or green olives, pitted
Pita / Pita chips / Flatbread (optional)
Instructions:
First prepare falafel by following this 30-Minute Kale Falafel recipe (or this Classic Vegan Falafel recipe for more traditional falafel, although more time consuming).
You will need ~10 falafel total, so adjust amounts accordingly. You can also prepare your falafel ahead of time and keep it uncooked in the freezer. To cook, thaw and cook per recipe instructions for easy, weeknight meals.
Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.
To serve, divide parsley salad between serving bowls and top with hummus, olives, and desired number of falafel (we recommend ~4-5 per bowl).
Serve with additional sauce of choice (optional) – we prefer our 3-Ingredient Tahini Sauce! We also add some fresh lemon juice, chili garlic sauce, and pita on the side (also optional).
Best when fresh! Store leftovers covered in the fridge up to 2-3 days. Store and reheat falafel separately.
Notes:
*If you don’t have time to make falafel, sub raw chickpeas or my Shawarma Chickpeas.
*You can learn about the Mediterranean and Middle Eastern origins of the ingredients used in this bowl here: falafel, hummus, tahini, and tabbouleh.
*Nutrition information is a rough estimate calculated with tahini sauce, ~4 falafel per serving, ~1/4 cup hummus per serving, ~6 olives per serving, and without chili garlic sauce or garlic dill sauce.
Nutritional Info:
(1 of 2 servings)
Serving: 1 bowl
Calories: 561
Carbohydrates: 60.1 g
Protein: 18.5 g
Fat: 30.7 g
Saturated Fat: 3.3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 1336 mg
Potassium: 977 mg
Fiber: 15.8 g
Sugar: 10.2 g
