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!
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
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
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.
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.
Calories: 594kcal | Carbohydrates: 90g | Protein: 25g | Fat: 17g | Fiber: 23g | Vitamin A: 15400IU | Vitamin C: 113mg | Calcium: 220mg | Iron: 6.1mg