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In my continued quest to search out protein-rich, plant-based meals to gas my runs, I picked up a bag of frozen falafel and turned it right into a ridiculously good Mediterranean Falafel Bowl. It’s extraordinarily filling, flavorful, has texture perfection (crispy + cozy) and loaded with contemporary greens for the right lunch.
As you might have seen by the quantity of vegetarian Mediterranean recipes I’ve shared through the years, I like Mediterranean-inspired recipes. Each time I consider “consuming the rainbow” or consuming for longevity, I gravitate in direction of this model of consuming.
This Mediterranean Falafel Bowl hits all these objectives whereas providing you with an excellent filling and engaging meal in minutes.
This dish is vibrantly coloured and flavored because it options a wide range of veggies, sauces and even some vegan feta. It’s additionally full of protein and can preserve you energized all through the afternoon. It’s loaded but received’t depart you feeling bloated or drained.
A buddy lately beneficial the restaurant Cava to me, and it would simply be my new fav lunch spot after I’m in Oklahoma Metropolis. It’s like a Chipotle-style restaurant devoted to Mediterranean-inspired salads, protein bowls and extra. I can simply eat plant-based right here and the substances are clear and flavorful—it’s addictively scrumptious.
That is my do-it-yourself model of my fav protein bowl from Cava—loaded with a stunning array of substances to gas your day.
Mediterranean Falafel Bowl Components
To get a rainbow veggie bowl, you want a couple of substances. This checklist could seem lengthy but belief me… you’re not gonna wish to miss out on the flavour explosion of all these wealthy, nutrient-packed substances after they’re blended collectively.
- Couscous: That is a grain that contains the antioxidant selenium that may assist lower irritation. Since this does include gluten, swap with brown rice to make this dish gluten-free.
- Falafels: I fell in love with these tasty, fried balls and wish to preserve a bag readily available to toss into pitas and in bowls like this one.
- Spinach: My base of selection for a salad-style dish is spinach because it’s delicate and never as watery as lettuce. Be at liberty to make use of the leafy greens of your selection!
- Herbs: contemporary basil and mint are chopped up into this dish and supply nice taste.
- Lemon juice: Recent squeezed lemon juice helps brighten up the entire recipe.
- Olive oil: Be at liberty to make use of your fav extra-virgin olive oil or perhaps a enjoyable infused one.
- Sea salt and black pepper: Add these to style. In the event you wrestle to eat salad then do this tip—toss your leafy greens in olive oil, salt and pepper earlier than including the rest. This assist taste these greens in a way more palatable manner.
- Hummus: Falafel is produced from chickpeas and is a superb plant-based protein. Add much more protein via a scrumptious do-it-yourself hummus and let it double as a sauce as effectively!
- English cucumber: I like the crunch that cucumber offers with out being overpowering. It additionally pairs effectively with contemporary mint.
- Kalamata olives: You need to know my love for olives by now. I received’t choose what number of you toss in in case you don’t choose me, both!
- Crimson onion: This helps convey a sharpness to all of the chickpeas and herbs. It’s additionally colourful… bonus.
- Radishes: Convey much more crunchy veggies with some contemporary, quartered radishes. Most grocery shops truly promote already sliced radishes so that may prevent a little bit of time in case you want it.
- Vegan feta: Feta was one of many best plant-based switches I’ve made. Vegan feta has a style and texture so just like the dairy-filled model that in case you served it, individuals won’t know the distinction. It provides some creaminess to this dish. In the event you’re not vegan, be at liberty to make use of conventional feta to get some further protein.
- Entire wheat pita: If you would like, add in some slices of pita bread to behave as dippers or simply to take pleasure in alongside your falafel bowl.
- Lemon wedges: There’s at all times room for extra lemon! As soon as you might be able to dive in, squeeze a lemon wedge over the entire bowl for a remaining little pizazz.
The best way to Make a Falafel Bowl
Use this recipe for a filling lunch or as a enjoyable, household dinner that every member can customise as they need. This can be a manner so that you can eat the rainbow with ease, and luxuriate in doing it! I wished one thing straightforward but satisfying so I opted for already cooked + frozen falafel. If in case you have the time to prep your personal then go for it! I like to recommend making Yumna’s do-it-yourself Lebanese falafel from her weblog, Really feel Good Foodie.
Whether or not you make your personal or seize some from the shop, they are going to match proper into this recipe:
Step 1: Begin by getting ready the couscous and bake the falafel in accordance with the instructions on their packages.
Step 2: Toss the prepped couscous with contemporary spinach, herbs, fresh-squeezed lemon juice, a drizzle of olive oil, salt and pepper.
Step 3: Since this recipe makes 4 servings in case you comply with it as-is, divide the herbed couscous combination evenly between 4 bowls then equally divide up the toppings. I’m utilizing hummus, cucumber, olives, onion, radishes and falafel.
Step 4: Sprinkle with feta cheese (vegan or not) and serve with a lemon wedge + pita bread, if desired. This actually works nice with out the pita, but might be extra filling with it if you wish to go that route.
I like serving this as falafel salad bowls but in order for you a hand-held model then open up some pitas or seize some flat bread and switch these into falafel wraps.
That is a straightforward recipe to prep forward of time because the lemon juice and olive oil tossed round every thing will assist it keep contemporary in that lunchbox till you’re able to take pleasure in it.
Straightforward Falafel Bowl Additions
- Use pickled veggies: Take your purple onions up a notch and make some fast pickled red onions from Kate over at Cookie + Kate. I additionally purchase a giant bucket of them at Costco as a result of they’re pickled with jalapenos (and you recognize I looove the warmth!). Swap plain cucumbers for pickled cucumbers. This can create a brighter taste— and the extra taste the merrier! You too can strive pickled radishes or carrots. The choices are actually infinite!
- Pile on the sauces: If Cava can do, so can we! Strive including a scoop of whipped labneh (not vegan), tahini sauce, tzatziki sauce and hummus to create a taste explosion.
- Load up on veggies: Add different greens like cauliflower, broccoli or roasted candy potatoes might be a good way to wash out the fridge.
- Use an infused olive oil: I simply received some as a Christmas reward from a buddy and I plan to drizzle it on every thing.
- Add a protein increase: The falafel already has some protein, but you possibly can at all times enhance by including Roasted Chickpeas, sesame seeds, pepitas and even some tofu, in order for you. You… do you.
Widespread Questions on Falafel Bowls
These fried balls are sometimes made with chickpeas or fava beans blended with spices and herbs then fried in oil.
Falafel itself is vegan, but it could be fried in a non-vegan oil or served with a dairy-based yogurt sauce.
Falafel is a protein-packed addition that works nice in a Mediterranean-inspired bowl with hummus, contemporary herbs and contemporary veggies. Or toss them right into a salad, stuff them right into a pita, or eat as a snack with a yogurt-based sauce.
Extra Mediterranean Recipes
In the event you love vegetarian Mediterranean recipes like I do then strive a couple of extra of my favs from warming entrees like this vegan pumpkin soup and oven-roasted spaghetti squash to marinated celery salad or Greek salad paired with a layered Greek dip.
Take your subsequent gathering up a notch by perfecting a vegan charcuterie board full with homemade hummus and a stunning inexperienced olive tapenade served with shiny fruits and veggies.
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Put together couscous and falafel in accordance with their packages.
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Toss cooked couscous with spinach, herbs, lemon juice, olive oil, salt and pepper.
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Divide herbed couscous combination, hummus, prepped greens and falafel evenly between all bowls.
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Sprinkle vegan feta on prime and serve with a lemon wedge and a few pita bread.
- Be at liberty to prep the couscous forward of time, as much as 2 days prematurely.
- If you wish to strive do-it-yourself falafel, try the Lebanese falafel recipe by Really feel Good Foodie.
- Swap out any veggies listed for ones you’ve readily available. Tomatoes, different leafy greens, bell peppers or cooked candy potato all works nice on this bowl as effectively.
- As a substitute of consuming it bowl-style, lower a pita in half and stuff with the couscous combination + all of the greens and falafel for an excellent hand-held choice.
Energy: 488kcal, Carbohydrates: 82g, Protein: 16g, Fats: 12g, Saturated Fats: 2g, Polyunsaturated Fats: 3g, Monounsaturated Fats: 6g, Sodium: 884mg, Potassium: 625mg, Fiber: 9g, Sugar: 5g, Vitamin A: 1402IU, Vitamin C: 41mg, Calcium: 132mg, Iron: 4mg