Healthy Falafel Bowl with Hummus & Tahini Dressing

Healthy Falafel Bowl with Hummus & Tahini Dressing 🥗✨🍴

1. Introduction

If you’re looking for a vibrant, nutritious, and satisfying meal, a Healthy Falafel Bowl is an excellent choice. Bursting with flavors, textures, and wholesome ingredients, this dish combines crispy falafel, creamy hummus, and a tangy tahini dressing to create a meal that’s perfect for lunch or dinner. Not only is it packed with plant-based protein, but it also offers a balance of healthy fats and fiber. This Falafel Bowl Recipe is easy to prepare and customizable with your favorite vegetables and toppings.

2. Ingredients for a Healthy Falafel Bowl

• For the falafel:
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cloves garlic
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 1 teaspoon cumin
• 1 teaspoon coriander
• Salt and pepper to taste
• 2 tablespoons olive oil
• For the hummus & tahini dressing:
• 1/2 cup hummus
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1/4 cup water or as needed
• Salt to taste
• Additional toppings:
• Cherry tomatoes, sliced
• Cucumbers, diced
• Red onion, thinly sliced
• Fresh lettuce or mixed greens
• Olives, pitted
• Feta cheese (optional)

3. Step-by-Step: How to Make a Healthy Falafel Bowl

Preparation of the Falafel

Combine the ingredients

In a food processor, blend canned chickpeas, garlic, parsley, cilantro, cumin, coriander, salt, and pepper until you get a coarse mixture. Transfer to a bowl.

Form the falafel balls

Using your hands or a small scoop, shape the mixture into small, evenly-sized balls.

Cook the falafel

Heat 2 tablespoons of olive oil in a skillet over medium heat. Fry the falafel until golden brown and crispy on all sides, about 3-4 minutes per batch. Alternatively, bake them on a baking sheet at 400°F (200°C) for 15-20 minutes for a healthier option.

Prepare the Hummus & Tahini Dressing

Mix the dressing

In a small bowl, whisk together hummus, tahini, lemon juice, water, and a pinch of salt until smooth. Add more water if needed to reach your desired consistency.

Assemble the Falafel Bowl

Arrange fresh greens in a bowl, then add cooked falafel, cherry tomatoes, cucumbers, red onion, and olives. Drizzle generously with the hummus & tahini dressing. Top with feta cheese if desired for added creaminess.

4. Storage Tips for Leftover Healthy Falafel Bowls

Store leftover falafel and vegetables separately in airtight containers in the refrigerator for up to 2 days. Reheat the falafel in a skillet or oven to maintain crispiness. Keep the hummus & dressing refrigerated and stir well before serving.

5. Perfect Serving Suggestions for a Healthy Falafel Bowl

This bowl pairs wonderfully with whole grain pita bread or a side of quinoa for extra protein. For a more filling meal, add roasted sweet potatoes or a dollop of tzatziki sauce. Enjoy the delicious flavors and nourishing ingredients of this vibrant dish!

6. Frequently Asked Questions about the Healthy Falafel Bowl

Can I make the falafel ahead of time?

Yes, you can prepare the falafel mixture in advance and shape the balls. Keep them refrigerated until ready to cook.

Are there gluten-free options?

Using gluten-free chickpeas and avoiding bread crumbs makes this a suitable gluten-free dish.

How long does it take to prepare?

Generally, the entire process takes about 30 to 40 minutes, including preparation and cooking.

Can I add other vegetables or toppings?

Absolutely! Feel free to include roasted peppers, shredded carrots, or even pickled vegetables for added flavor.

7. Kitchen tools that you might need for this recipe

• Fullstar Ultimate Veggie Prep Master — makes chopping and preparing vegetables quick and easy, saving you time and effort.
• Ninja SLUSHi Pro RapidChill Drink Maker — perfect for preparing fresh drinks or smoothies to accompany your meal.
• CAROTE Premium 16pc Nonstick Cookware Set — ensures even cooking and easy cleanup for frying falafel or assembling bowls.

8. Additional Resources and Inspiration

For more delicious plant-based recipes, visit this collection for inspiration. Whether it’s a high-protein chicken dish or a flavorful vegetarian meal, there’s something for everyone.

9. Conclusion

Enjoying a Healthy Falafel Bowl is not only a great way to incorporate more plant-based meals into your diet but also an opportunity to get creative in the kitchen. With fresh ingredients, simple steps, and versatile toppings, this dish is sure to become a staple in your healthy eating repertoire. Try it today and experience the delicious balance of flavors and textures that make this recipe exceptional!

Healthy Falafel Bowl with Hummus & Tahini Dressing

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Discover the vibrant and nutritious Healthy Falafel Bowl with Hummus & Tahini Dressing. This plant-based meal combines crispy falafel, creamy hummus, and tangy tahini sauce, perfect for a wholesome lunch or dinner. Easy to customize with fresh vegetables and toppings, it offers a delicious, satisfying, and healthy dining experience.

• Total Time: 35 minutes
• Yield: 4 servings 1x

Ingredients

Scale 1x2x3x

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cloves garlic
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 1 teaspoon cumin
• 1 teaspoon coriander
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/2 cup hummus
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1/4 cup water or as needed
• Salt to taste
• Cherry tomatoes, sliced
• Cucumbers, diced
• Red onion, thinly sliced
• Fresh lettuce or mixed greens
• Olives, pitted
• Feta cheese (optional)

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Instructions

1. In a food processor, blend canned chickpeas, garlic, parsley, cilantro, cumin, coriander, salt, and pepper until you get a coarse mixture. Transfer to a bowl.
2. Using your hands or a small scoop, shape the mixture into small, evenly-sized balls.
3. Heat 2 tablespoons of olive oil in a skillet over medium heat. Fry the falafel until golden brown and crispy on all sides, about 3-4 minutes per batch. Alternatively, bake them on a baking sheet at 400°F (200°C) for 15-20 minutes for a healthier option.
4. In a small bowl, whisk together hummus, tahini, lemon juice, water, and a pinch of salt until smooth. Add more water if needed to reach your desired consistency.
5. Arrange fresh greens in a bowl, then add cooked falafel, cherry tomatoes, cucumbers, red onion, and olives. Drizzle generously with the hummus & tahini dressing. Top with feta cheese if desired for added creaminess.

Notes

• Store leftover falafel and vegetables separately in airtight containers in the refrigerator for up to 2 days.
• Reheat the falafel in a skillet or oven to maintain crispiness.
• Keep the hummus & dressing refrigerated and stir well before serving.

• Author: Serena Miller
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Frying, Baking
• Cuisine: Middle Eastern
• Diet: Vegan, Vegetarian, Plant-Based

Nutrition

• Serving Size: 1 bowl
• Calories: 420 kcal Kcal
• Sugar: 6 g
• Sodium: 620 mg
• Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Trans Fat: 0 g
• Carbohydrates: 55 g
• Fiber: 12 g
• Protein: 15 g
• Cholesterol: 0 mg