Description
A vibrant and nourishing bowl featuring crispy spinach falafel, creamy hummus, fluffy quinoa, and fresh crunchy vegetables. Packed with plant-based protein and bold Middle Eastern flavors, this wholesome bowl is perfect for lunch, dinner, or meal prep.
Ingredients
Scale
- 2 cups cooked chickpeas, drained and rinsed
- 2 packed cups fresh spinach, finely chopped
- 3 cloves garlic, minced
- 1 cup fresh parsley, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 3 tablespoons chickpea flour
- 2 tablespoons olive oil
- 1 cup hummus
- 2 cups cooked quinoa
- 1 large cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1 cup shredded carrots
Instructions
- Preheat oven to 400°F or heat a nonstick skillet over medium heat.
- In a food processor, combine chickpeas, spinach, garlic, parsley, cumin, coriander, salt, and black pepper. Pulse until mixture is combined but still slightly coarse. Add chickpea flour and pulse briefly to incorporate.
- Shape mixture into small balls or patties.
- If baking, place on a parchment lined baking sheet brushed lightly with olive oil and bake for 20 minutes, flipping halfway through. If pan cooking, heat olive oil in skillet and cook falafel for about 4 minutes per side until golden and crisp.
- Let falafel cool slightly to firm up.
- Spread hummus into serving bowls, add cooked quinoa, arrange cucumber, cherry tomatoes, and shredded carrots, then top with warm falafel.
- Serve immediately and enjoy.
Notes
- Chill the falafel mixture for 20 minutes before shaping for better structure.
- Do not over process the mixture to maintain texture.
- Store components separately for easy meal prep.
Nutrition
- Serving Size: 1 bowl
- Calories: 480
- Sugar: 6g
- Sodium: 620mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 12g
- Protein: 18g
- Cholesterol: 0mg