Mediterranean Bowl with Falafels and Hummus Dressing

 Enjoy a taste of the Mediterranean with this healthy Mediterranean Bowl filled with falafels, olives, red peppers, quinoa and topped with an easy hummus dressing! 

Mediterranean Bowl with Falafels and Hummus Dressing | Buddah Bowls inspired by the Mediterranean - healthy and tasty! vegan bowl recipe

I love bowls for lunch and dinner. They’re so easy to put together plus they’re healthy (so long as you put healthy stuff in them). Since so many people liked my Green Power Bowl, I thought I’d do a take on another bowl I make – a Mediterranean Bowl. 

A Mediterranean diet has come up in many of my nutrition classes because it has been proven to be one of the healthiest of all diets (diets as in way of eating, not “going on a diet”). Following the Mediterranean way, people eat lots of veggies, whole grains, beans/legumes and healthy fats like olive oil. While fish is normally a component of this diet as well as a little meat, it’s easy to eat a modified Med diet as a vegan by focusing on lots of healthy proteins like the beans/legumes and nuts.

Mediterranean Bowl with Falafels and Hummus Dressing | Buddah Bowls inspired by the Mediterranean - healthy and tasty! vegan bowl recipe

Mediterranean Bowl

My Mediterranean Bowl has plenty of tasty ingredients you’d get from Mediterranean countries. I added baked falafels, quinoa, kale, olives and red peppers along with roasted butternut squash. Okay so I’m not totally sure that butternut squash is really Mediterranean but it’s tasty so I added it anyway.

The falafels are made with chickpeas, fresh parsley, and spices. I’ve been playing around with a few recipes for them. I used aquafaba (chickpea liquid from the can) instead of my normal flax egg in this version to make things simpler. It worked out well I think – I hope you do too!

To make the Mediterranean Bowl as easy as possible I also made a hummus dressing that using only 3 ingredients. The dressing comes together very quickly and adds even more protein to the bowl.

Mediterranean Bowl with Falafels and Hummus Dressing | Buddah Bowls inspired by the Mediterranean - healthy and tasty! vegan bowl recipe

 

Enjoy a taste of the Mediterranean with this healthy Bowl of veggies, falafels & hummus dressing!Click To Tweet

 

Mediterranean Bowl with Falafels

Yield: Serves 2

Ingredients

    FOR THE FALAFELS
  • 1 can of chickpeas, drained and rinsed but be sure to keep the liquid from the can
  • 1/4 C fresh parsley
  • 1/4 C chopped onion
  • 1/2 tsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1 tsp lemon juice
  • 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • pinch of pepper
  • 1.5 TB aquafaba (chickpea water)
  • FOR THE BOWL
  • 1/2 C roasted butternut squash*
  • 1 C cooked quinoa
  • 1 C kale, cooked
  • 1/2 red pepper, sliced or 1/2 C roasted red peppers
  • handful of olives
  • FOR THE HUMMUS DRESSING
  • 1/2 C hummus of choice
  • 2 TB veggie broth or water
  • 1 TB lemon juice

Instructions

  1. Make falafels by preheating oven to 400 degrees.
  2. Pulse all falafel ingredients in food processor.*
  3. Form 8 patties from mixture and bake 20-25 minutes flipping halfway.
  4. Make the dressing by combining all dressing ingredients and whisking/stirring until smooth.
  5. Arrange food into 2 bowls and top with hummus dressing.

Notes

I cut my butternut squash into bite size pieces, coat with a little olive oil, salt and pepper and bake at 400 for 25 minutes. You could bake them at the same time as the falafels as it's the same temperature and about the same amount of time.

When pre-cooking the falafels (and when I have extra time), I'll put the balls/patties in the fridge for about an hour before baking them. This seems to have them stick together a bit more but it's not necessary.

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This week I’m linking up for Meatless Monday with Fit Foodie Mama, Confessions of a Mother Runner, Running on Happy, A Whisk and Two Wands, and Tinned Tomatoes.

 

Like my Mediterranean Bowl recipe? It would be so wonderful if you could give it some love by sharing!

| Filed under Blog, Meatless Monday

28 thoughts on “Mediterranean Bowl with Falafels and Hummus Dressing

  1. Oh myyyy!!! All my favorite things in a bowl. This looks wonderful and the hummus dressing is genius!

  2. Making falafels doesn’t sound complicated at all! Love the recipe, Mary! Can’t get much flavourful and healthier than this 😀

  3. “Okay so I’m not totally sure that butternut squash is really Mediterranean but it’s tasty so I added it anyway.” Haha it can be Mediterranean!!! 😉
    This bowl sounds AMAZEBALLS! I love falafel, but feel guilty when I have them eating out as they are deep fried. This healthier version sounds so good. And the kale and quinoa is not something I normally come across in a falafel plate – I like it. I’m definitely trying this for lunch next week!

    1. Thank you so much Johanna! It actually does look like summer food. I hate baking anything in hot weather either but when I need to, I use my little toaster oven so it doesn’t heat up the whole house. 🙂

  4. Mary Ellen, this bowl looks so good! I’m going to see if I can recruit Jeff to make it for me as an early Valentine’s Day gift, with Kimmy’s caramel date treats for dessert. Yum yum!

  5. Gorgeous photos as always Mary Ellen! I LOVE anything Mediterranean, but I always have to tweak it because we have some picky olive/chickpea eaters in the house LOL. And I totally back your decision to put butternut squash in here- it goes great in everything!!

  6. Mediterranean food is just so full of flavor and I feel healthier when I eat it! I think this bowl would be a wonderful addition to mealtime, especially because it already has everything I love all in 1 place. I may just have to add some roasted beets though 🙂

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