If you’re searching for a dish that’s vibrant, nourishing, and packed with unforgettable flavors, look no further than the Spinach Falafel & Hummus Bowl Recipe. This bowl brings together tender, herb-infused falafel brightened by fresh spinach, paired with creamy hummus and a colorful mix of crunchy veggies. Each bite bursts with texture and zest that feels both wholesome and indulgent. It’s a feast for your eyes and your taste buds—perfect for a satisfying lunch or dinner that’s as nutritious as it is delicious.
Ingredients You’ll Need
The magic of the Spinach Falafel & Hummus Bowl Recipe lies in its simple yet potent ingredients. Each item not only adds a unique flavor but also builds layers of texture and color that make the dish truly come alive.
- Dry chickpeas (250 g / 1¼ cups): Soaked overnight to create a hearty, authentic falafel base that’s rich and satisfying.
- Fresh spinach (100 g / 3½ oz): Brings a vibrant green hue and packs the falafel with nutrients and moisture.
- Garlic cloves (3): Infuse the mix with a robust, aromatic punch that wakes up every other ingredient.
- Red onion (1 small, chopped): Adds a subtle sweetness and crunch for extra character.
- Fresh parsley and cilantro (1 cup packed): These herbs brighten the falafel with a fresh, zesty flavor that complements the spices.
- Cumin (1½ teaspoons): Offers a warm, earthy spice that deepens the flavor profile beautifully.
- Coriander (1 teaspoon): Gives a subtle citrusy sweetness, enhancing the overall balance.
- Baking powder (1 teaspoon): Lightens the falafel texture, making them crispy and fluffy.
- Salt (1½ teaspoons): Essential for amplifying all the natural flavors in the mix.
- Flour or chickpea flour (2–3 tablespoons): Acts as a binder to hold the falafel shape perfectly.
- Olive oil: For frying or drizzling to add richness and crispness.
- Cooked quinoa or couscous (2 cups): Forms a nutty, fluffy base that absorbs the hummus and falafel flavors.
- Hummus (1 cup): The creamy, tangy centerpiece that ties the dish together.
- Cucumber (1, sliced): Lends a refreshing crunch that balances the warmth of the falafel.
- Cherry tomatoes (1 cup, halved): Add juicy sweetness and vibrant pops of color.
- Pickled red onions (½ cup): Bring a zingy contrast that elevates every bite.
- Lemon wedges: A bright finishing touch for a burst of fresh acidity.
How to Make Spinach Falafel & Hummus Bowl Recipe
Step 1: Prep Your Oven and Equipment
If you prefer baking your falafel, preheat the oven to 200°C (400°F) and line a baking tray with parchment paper. This will ensure they cook evenly and don’t stick. If frying, get your skillet ready with oil heated gently to the right temperature for a golden crust.
Step 2: Blend the Falafel Mixture
Into the food processor go the soaked chickpeas, fresh spinach, garlic cloves, chopped onion, parsley, cilantro, cumin, coriander, salt, and baking powder. Pulse everything until the mixture is finely chopped but still has a bit of texture. Then sprinkle in your flour spoon by spoon until the mixture just holds together—this is key for perfect falafel that won’t crumble.
Step 3: Shape and Chill Falafel
Form the falafel mixture into balls or little patties, whatever suits your style! Placing them in the fridge for 30 minutes helps them firm up, making cooking much easier and keeping them delightfully crispy on the outside.
Step 4: Cook Your Falafel
If frying, carefully place falafel in hot oil and cook until golden brown, turning halfway for an even crust. For baking, spread them on your prepared tray, drizzle with a bit of olive oil, and bake for 20-25 minutes, flipping halfway through. You’ll be rewarded with beautifully crispy edges and tender insides.
Step 5: Assemble Your Bowl
Start with a generous bed of cooked quinoa or couscous, then spread a hearty dollop of creamy hummus across the base. Arrange your golden falafel atop this, adding sliced cucumber, halved cherry tomatoes, and pickled red onions for pops of freshness and tang. Finish with a drizzle of olive oil and a squeeze of lemon juice for that irresistible bright finish.
How to Serve Spinach Falafel & Hummus Bowl Recipe
Garnishes
Garnishing is where you can truly make this bowl shine. Fresh herbs like parsley or cilantro sprinkled on top add an extra burst of color and flavor. Additional lemon wedges for squeezing just before eating lift the flavors and add a zesty brightness that makes this dish sing. A drizzle of good quality olive oil not only adds richness but also a silky mouthfeel that ties every element together.
Side Dishes
This bowl is hearty on its own but pairs wonderfully with simple sides like warm pita bread or a crunchy tabbouleh salad. A tangy cucumber-yogurt dip also complements the falafel beautifully and adds a cooling element if you want to balance the spices. These sides help round out the meal, making it perfect for sharing or a leisurely dinner.
Creative Ways to Present
For an impressive presentation, try serving the Spinach Falafel & Hummus Bowl Recipe in colorful ceramic bowls or on rustic wooden platters. Layer the ingredients thoughtfully, playing with height and color contrast to make the dish irresistible visually. For meal prep, assemble bowls in mason jars for a convenient and portable lunch option that looks just as appetizing when you open it later!
Make Ahead and Storage
Storing Leftovers
Leftover falafel and hummus can be kept in airtight containers in the refrigerator for up to three days. Store the crunchy veggies separately to keep them fresh. When ready to eat, simply reassemble the bowl with fresh lemon and olive oil for maximum flavor.
Freezing
You can freeze uncooked falafel balls before cooking. Arrange them on a baking sheet to freeze individually, then transfer to a freezer bag for up to one month. When ready to enjoy, cook them directly from frozen, adjusting cooking time as needed to ensure they become perfectly crisp.
Reheating
To reheat falafel, the oven is your best friend—it keeps them crispy unlike the microwave which can make them soggy. Place falafel on a baking sheet and warm at 180°C (350°F) for 10–15 minutes. Reheat hummus at room temperature or simply give it a good stir; it’s best enjoyed cold or lightly warmed.
FAQs
Can I use canned chickpeas instead of dry chickpeas?
For the best texture and authenticity in this Spinach Falafel & Hummus Bowl Recipe, dry chickpeas soaked overnight are preferred. Canned chickpeas contain too much moisture and can make the falafel mix soggy, resulting in falafel that falls apart.
Is it possible to bake instead of fry the falafel?
Absolutely! Baking is a fantastic and healthier alternative that still yields delicious results. Just be sure to oil the falafel lightly and flip them halfway to get even, golden crispiness.
Can I substitute spinach with another leafy green?
If you want to switch things up, kale or Swiss chard works nicely, though spinach’s mild flavor and moisture content make it ideal. Just be sure to finely chop or lightly wilt tougher greens before blending.
How spicy is this Spinach Falafel & Hummus Bowl Recipe?
This recipe keeps things mild and accessible with earthy spices like cumin and coriander. You can always add a dash of chili powder or cayenne for extra heat if that’s your style!
What’s the best way to serve leftovers?
Leftovers taste fantastic either cold or reheated. Assemble fresh veggies on top just before serving to keep textures crisp. Adding fresh lemon juice really brightens up reheated bowls and revives the flavors beautifully.
Final Thoughts
There is something truly special about the Spinach Falafel & Hummus Bowl Recipe that makes it a joy to prepare and devour. It’s colorful, nutritious, and full of fresh, vibrant flavors that feel both comforting and satisfying. I encourage you to give this recipe a try—you’ll discover how wonderfully simple ingredients can create a bowl that feels like a celebration with every bite.
Print
Spinach Falafel & Hummus Bowl Recipe
- Prep Time: 15 minutes (plus 8-12 hours soaking and 30 minutes chilling)
- Cook Time: 20-25 minutes (baking) or 8 minutes (frying)
- Total Time: 9 hours (including soaking and chilling), 1 hour active time
- Yield: 4 servings
- Category: Main Dish
- Method: Baking
- Cuisine: Middle Eastern
- Diet: Vegetarian
Description
This vibrant Spinach Falafel & Hummus Bowl combines nutrient-packed spinach falafel with creamy hummus, fresh vegetables, and a flavorful quinoa base for a wholesome, colorful meal bursting with Middle Eastern flavors. The falafel can be baked or fried to preference, offering a crispy, herb-infused bite perfect for a healthy lunch or dinner.
Ingredients
Falafel Base
- 250 g (1¼ cups) dry chickpeas, soaked overnight
- 100 g (3½ oz) fresh spinach
- 3 garlic cloves
- 1 small red onion, chopped
- 1 cup packed fresh parsley and cilantro
- 1½ teaspoons cumin
- 1 teaspoon coriander
- 1 teaspoon baking powder
- 1½ teaspoons salt
- 2–3 tablespoons flour or chickpea flour
- Olive oil, for frying or drizzling
Bowl Components
- 2 cups cooked quinoa or couscous
- 1 cup hummus
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- ½ cup pickled red onions
- Lemon wedges, for serving
Instructions
- Preheat Oven (Optional): If you choose to bake the falafel, preheat your oven to 200°C (400°F) and line a baking tray with parchment paper to prevent sticking.
- Prepare Falafel Mixture: In a food processor, combine soaked chickpeas, fresh spinach, garlic cloves, chopped red onion, fresh parsley and cilantro, cumin, coriander, salt, and baking powder. Blend until the mixture is well combined but still slightly coarse. Add flour gradually to help bind the mixture.
- Prepare Cooking Surface: Heat olive oil in a skillet for frying, or lightly oil your prepared baking tray if baking.
- Form Falafel and Chill: Shape the falafel mixture into small balls or patties, approximately the size of a walnut. Chill them in the refrigerator for 30 minutes to firm up and help them hold their shape during cooking.
- Cook Falafel: Either fry the falafel in hot olive oil over medium heat until golden brown on all sides (about 3-4 minutes per side), or bake them in the preheated oven for 20-25 minutes, flipping halfway through, until golden and cooked through.
- Assemble the Bowl: In serving bowls, layer the cooked quinoa or couscous as the base. Spread hummus over or alongside the grains, then add the cooked falafel on top.
- Add Fresh Vegetables and Garnish: Arrange sliced cucumber, halved cherry tomatoes, and pickled red onions around the falafel. Drizzle with olive oil and squeeze fresh lemon juice over the bowl for brightness.
Notes
- The falafel mixture can be prepared a day in advance and refrigerated to enhance flavor and ease shaping.
- Using chickpea flour instead of regular flour makes the recipe gluten-free.
- For a healthier option, bake the falafel instead of frying.
- Serve with additional tahini sauce or your favorite yogurt dip for added creaminess.
- Soaking chickpeas overnight is essential for proper texture and digestibility.
