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
Scale
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.
