Falafel and Hummus Bowl: A Simple Vegan Meal

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• Author: joe
• Total Time: 45-50 minutes
• Yield: 4 servings

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Description

What is a Falafel and Hummus Bowl?

A falafel and hummus bowl includes Falafel—crispy chickpea patties—served with hummus, a smooth chickpea-based spread. This meal is typically paired with grains, vegetables, and sauces for a satisfying combination.

 Origins of Falafel and Hummus:

Falafel originated in Egypt and is traditionally made with fava beans. At the same time, hummus has been a key part of Middle Eastern cuisine for centuries. Today, these dishes are popular worldwide.

 Why This Bowl is a Perfect Vegan Meal:

• High in Protein: Falafel and hummus provide plant-based protein.

• Rich in Fiber: Supports digestion and promotes fullness.

• Nutrient-Dense: Includes a variety of essential vitamins and minerals.

 

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Ingredients

Main Ingredients:

• Falafel:

  • 1 ½ cups dried chickpeas (soaked overnight)

  • ½ cup fresh parsley, chopped

  • ½ cup fresh cilantro, chopped

  • ½ onion, chopped

  • 3 cloves garlic, minced

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • ½ teaspoon baking soda

  • 3 tablespoons flour or breadcrumbs (for binding)

  • Salt and pepper to taste

  • Oil for frying or baking

• Hummus:

  • 1 can (15 oz) chickpeas, drained and rinsed

  • ¼ cup tahini

  • 2 tablespoons lemon juice

  • 1 clove garlic, minced

  • 2 tablespoons olive oil

  • ¼ teaspoon ground cumin

  • Salt to taste

  • Water as needed for consistency

• Base Options:

  • 1 cup cooked quinoa

  • 1 cup cooked brown rice

  • 2 cups mixed greens

  • 1 large pita, cut into pieces

 Optional Additions:

• Fresh Vegetables:

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, diced

  • 1 bell pepper, sliced

  • ½ red onion, thinly sliced

  • ½ cup shredded carrots

• Roasted Vegetables:

  • 1 zucchini, sliced

  • 1 eggplant, diced

  • 1 cup cauliflower florets

  • 1 sweet potato, cubed

• Grains & Extras:

  • ½ cup cooked bulgur or couscous

  • ½ avocado, sliced

  • ¼ cup olives, sliced

Dressing and Sauces:

• Tahini Sauce:

  • ¼ cup tahini

  • 2 tablespoons lemon juice

  • 1 clove garlic, minced

  • 2 tablespoons water

  • Salt to taste

• Lemon Dressing:

  • 3 tablespoons olive oil

  • 1 tablespoon fresh lemon juice

  • Salt and pepper to taste 

• Spicy Option:

  • 1 teaspoon harissa paste or chilli sauce

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Instructions

Preparing the Falafel:

1. Soak Chickpeas: Soak dried chickpeas overnight.

2. Blend Ingredients: Pulse chickpeas, garlic, onions, and herbs in a food processor.

3. Form and Cook: Shape into small patties and fry until golden brown or bake at 375°F (190°C) for 25-30 minutes.

 Making the Hummus:

1. Blend Chickpeas: Combine chickpeas, tahini, garlic, lemon juice, and olive oil in a food processor.

2. Process Until Smooth: Add water gradually to achieve a creamy texture.

3. Adjust Seasoning: Taste and modify with salt, cumin, or paprika.

 Assembling the Bowl:

1. Choose a Base: Add quinoa, rice, or greens.

2. Spread Hummus: Generously place hummus in the bowl.

3. Add Falafel: Arrange falafel pieces on top.

4. Include Vegetables: Arrange fresh or roasted vegetables.

5. Drizzle Dressing: Top with tahini sauce or lemon dressing.

Notes

Choosing a Base

• For a light meal: Use mixed greens.

• For a hearty option: Opt for quinoa or brown rice.

• For a classic touch: Serve with warm pita bread.

Flavor Enhancements

• Add fresh herbs like parsley or mint.

• Sprinkle sumac or za’atar for extra flavor.

• Include pickled vegetables for a tangy bite.

Meal Prep Tips

• Make Falafel Ahead: Store in the fridge for up to 4 days or freeze.

• Prepare Hummus in Advance: Keep well for a week.

• Pre-Chop Vegetables: Store separately for quick assembly.

Nutritional Benefits of This Vegan Meal

Protein and Fiber Content

• Falafel and hummus offer plant-based protein and fiber, supporting digestion and energy levels.

Vitamins and Minerals

• Chickpeas are rich in iron, folate, and magnesium.

• Vegetables provide essential vitamins A, C, and K.

Gluten-Free and Allergy-Friendly Options

• Use gluten-free Falafel or alternative grains.

• Swap tahini for sunflower seed butter if allergic to sesame.

Storage and Reheating Tips

How to Store Leftovers

• Keep Components Separate: Store falafel, hummus, and vegetables in airtight containers.

• Consume Within 4 Days: Best when fresh but still enjoyable later.

Reheating Falafel Without Losing Crispiness

• Oven: Bake at 350°F (175°C) for 10 minutes.

• Air Fryer: Reheat at 375°F (190°C) for 5 minutes.

• Avoid Microwaving: It can make FalafelFalafel soggy.

 

• Prep Time: 20 minutes (soaking time not counted)
• Cook Time: 25-30 minutes
• Category: Main Dish/ Salad
• Method: Baking, Frying, Mixing
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 1 bowl (~2 cups)
• Calories: 480 kcal
• Sugar: 6g
• Sodium: 600mg (varies based on seasoning and toppings)
• Fat: 24g
• Saturated Fat: 3.5g
• Unsaturated Fat: 20.5g
• Trans Fat: 0g
• Carbohydrates: 50g
• Fiber: 12g
• Protein: 15g
• Cholesterol: 0mg

Why This Falafel Hummus Recipe is Healthy and Worth Making at Home

This falafel hummus recipe combines two nutrient-rich Middle Eastern staples—falafel and hummus—creating a wholesome and delicious dish that supports a healthy lifestyle. Here’s why you should prepare it at home and make it part of your diet:

1. Packed with Plant-Based Protein and Fiber
   Both falafel and hummus are made primarily from chickpeas, which are a fantastic source of plant-based protein and dietary fiber. This combination helps keep you full for longer, supports muscle health, and promotes healthy digestion.
2. Nutrient-Dense Ingredients
   The recipe includes healthy, whole ingredients like chickpeas, herbs, tahini, olive oil, and spices. These are rich in essential nutrients such as vitamins B, C, and E, along with minerals like iron and magnesium.
3. Heart-Healthy Fats
   Tahini and olive oil provide beneficial fats that can help reduce bad cholesterol levels and support cardiovascular health. These fats are also important for brain function and reducing inflammation.
4. Lower in Sodium and Free of Additives
   When you prepare falafel hummus at home, you control the amount of salt and avoid preservatives found in store-bought versions. This makes it a healthier alternative, especially for those monitoring their sodium intake.
5. Improves Blood Sugar Regulation
   The fiber content in chickpeas and the low glycemic index of this dish help maintain stable blood sugar levels, making it a good choice for people looking to manage their blood sugar.
6. Budget-Friendly and Fresh
   Making falafel hummus at home is more cost-effective than ordering it at restaurants or buying processed versions. Plus, homemade always tastes fresher and allows you to customize it to your preference.

By preparing this falafel hummus recipe at home, you’re not only enjoying a delicious meal but also nourishing your body with essential nutrients. It’s perfect as a snack, side dish, or light meal that’s both satisfying and healthy.

FAQs and Common Questions: