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Falafel Protein Bowl Mediterranean Recipe

A vegan Mediterranean protein bowl made with falafel, grains, vegetables, and lemon-tahini sauce.

Print Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 380
Ingredients Method Notes

Ingredients
  

Falafel
  • Chickpeas — 2 cups
  • Garlic — 2 cloves
  • Fresh parsley — ¼ cup
  • Cumin — 1 tsp
  • Flour — 2 tbsp
  • Olive oil — 1 tbsp
  • Salt — ½ tsp
Bowl
  • Cooked quinoa — 2 cups
  • Cucumber diced — 1 cup
  • Cherry tomatoes — 1 cup
  • Spinach — 2 cups
Sauce
  • Tahini — 2 tbsp
  • Lemon juice — 2 tbsp
  • Water — 2 tbsp

Method
 

  1. Preheat oven to 400°F (200°C).
  2. Add chickpeas, garlic, parsley, cumin, flour, olive oil, and salt to processor.
  3. Pulse mixture until coarse texture forms.
  4. Shape mixture into small falafel balls.
  5. Place falafel on baking sheet.
  6. Bake falafel for 20 minutes, turning halfway.
  7. Mix tahini, lemon juice, and water for sauce.
  8. Divide quinoa into bowls.
  9. Add falafel, cucumber, tomatoes, and spinach.
  10. Drizzle sauce over bowl before serving.

Notes

Nutritional values (per serving)

Calories: 380
Total Fat: 12g
Saturated Fat: 1.5g
Carbohydrates: 52g
Fiber: 10g
Protein: 15g

Vitamins and minerals (per serving)

Folate: 35%
Iron: 22%
Magnesium: 20%
Potassium: 16%
Vitamin C: 18%

Additional notes / tips

  • Serve falafel warm.
  • Add olives for flavor.
  • Use fresh herbs generously.
  • Add roasted vegetables for variety.
  • Sprinkle sesame seeds before serving.