Mediterranean Bowl with Falafels and Hummus Dressing

Name: Mediterranean Bowl with Falafels
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 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)); 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; 1/2 C hummus of choice; 2 TB veggie broth or water; 1 TB lemon juice

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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!

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

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.

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

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Mediterranean Bowl with Falafels

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!

Course Main Course

Cuisine American

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 2

Calories 594 kcal

Author Mary Ellen

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

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

Recipe 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.

One of my readers from Tuscany suggested adding some pine nuts and fresh basil leaves to the dish. I think that sounds delicious so you could top the dish off with those as well.

Nutrition Facts

Mediterranean Bowl with Falafels

Amount Per Serving

Calories 594 Calories from Fat 153

% Daily Value*

Total Fat 17g 26%

Total Carbohydrates 90g 30%

Dietary Fiber 23g 92%

Protein 25g 50%

Vitamin A 308%

Vitamin C 137%

Calcium 22%

Iron 34%

* Percent Daily Values are based on a 2000 calorie diet.

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

Mary Ellen

Mary Ellen Valverde MS CNS LDN received her Master’s degree in Human Nutrition from the University of Bridgeport. As a Certified Nutrition Specialist, Mary Ellen helps her clients regain their health through a plant-based diet.

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