Pin to Board Experience a vibrant, Mediterranean-inspired meal with this Falafel Bowl. It features crispy golden falafel served atop creamy hummus and tangy tzatziki, perfectly balanced with crisp fresh greens and a luscious drizzle of rich tahini sauce.
Pin to Board This easy, protein-rich weeknight meal is as nourishing as it is colorful. The combination of warm falafel and cold vegetables creates a delightful contrast that makes it a satisfying main dish for any vegetarian diet.
Ingredients
- Falafel: 12 store-bought or homemade falafel balls
- Spreads & Sauces: 1 cup hummus, 1 cup tzatziki, 1/4 cup tahini sauce
- Fresh Greens & Vegetables: 4 cups mixed salad greens (arugula, spinach, or romaine), 1 cup cherry tomatoes (halved), 1/2 cup cucumber (sliced), 1/4 cup red onion (thinly sliced), 1/4 cup shredded carrots
- Garnishes: 2 tablespoons fresh parsley (chopped), 1 tablespoon toasted sesame seeds, lemon wedges (for serving)
Instructions
- Step 1: Prep the Falafel
- If using store-bought falafel, warm according to package instructions. If homemade, cook as desired and set aside.
- Step 2: Base the Bowls
- Arrange a generous scoop of hummus and tzatziki on each bowl or plate.
- Step 3: Add Fresh Produce
- Top with a bed of fresh salad greens, then arrange cherry tomatoes, cucumber, red onion, and shredded carrots over the greens.
- Step 4: Assembly
- Place 3 falafel balls per serving on top of the vegetables.
- Step 5: Finish the Dish
- Drizzle tahini sauce over the bowl. Garnish with fresh parsley, toasted sesame seeds, and a lemon wedge.
- Step 6: Service
- Serve immediately.
Zusatztipps für die Zubereitung
To ensure a smooth preparation, use a sharp chef's knife and a sturdy cutting board for the vegetables. Use measuring cups and spoons for the spreads to maintain the right balance. Be mindful that this dish contains sesame in the tahini and hummus, dairy in the tzatziki, and potentially gluten depending on your choice of falafel.
Varianten und Anpassungen
For a vegan-friendly option, use a dairy-free tzatziki or omit it entirely. To add more substance to your bowl, consider serving the ingredients over a bed of cooked quinoa or brown rice. You can also enhance the flavor profile by adding pickled vegetables or salty kalamata olives.
Serviervorschläge
Serve these bowls in large serving bowls to showcase the vibrant colors of the fresh parsley and sesame seeds. This meal pairs wonderfully with a crisp white wine or a refreshing cup of hot mint tea for a complete Mediterranean experience.
Pin to Board At 410 calories and 12 grams of protein per serving, this Falafel Bowl is a balanced way to enjoy the classic flavors of the Middle East. It is a simple yet impressive dish that is perfect for any occasion.
Common Questions
- → Can I make this bowl ahead of time?
Yes, prepare components separately and store in airtight containers. Assemble bowls just before serving to maintain texture and prevent wilting.
- → What protein alternatives work well?
Grilled chicken, roasted chickpeas, or lamb kofta make excellent protein substitutions while maintaining the Mediterranean profile.
- → How do I store leftovers?
Keep falafel, vegetables, and sauces in separate containers. Reheat falafel in a 350°F oven for 10 minutes to restore crispiness before assembling.
- → Can I make homemade falafel?
Absolutely. Soak dried chickpeas overnight, then blend with parsley, cilantro, garlic, cumin, and coriander. Form balls and fry or bake until golden.
- → What other vegetables can I add?
Roasted eggplant, bell peppers, radishes, or pickled vegetables add variety. Kalamata olives and artichoke hearts also complement the flavors beautifully.
- → Is this suitable for meal prep?
Yes, portion components into separate containers for 3-4 days. Keep tahini sauce at room temperature and add fresh herbs just before eating.