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.
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
FOR THE FALAFELS
- 1 can of chickpeas , drained and rinsed but be sure to keep the liquid from the can
- ¼ Cup fresh parsley
- ¼ Cup chopped onion
- ½ teaspoon olive oil
- ½ teaspoon cumin
- ½ teaspoon turmeric
- 1 teaspoon lemon juice
- ½ teaspoon salt
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- pinch of pepper
- 1.5 Tablespoons aquafaba (chickpea water)
FOR THE BOWL
- ½ C roasted butternut squash*
- 1 C cooked quinoa
- 1 C kale , cooked
- ½ red pepper , sliced or ½ C roasted red peppers
- handful of olives
FOR THE HUMMUS DRESSING
- ½ C hummus of choice
- 2 TB veggie broth or water
- 1 TB lemon juice
- 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.
Please Note: The nutritional information is a computer generated estimate so these numbers should be used only as a guide.
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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 Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident in creating sustainable habits that align with their values and health goals. She shares easy gluten-free plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen’s recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.