If you are on the hunt for a vibrant, nourishing, and absolutely delicious meal, the Spinach Falafel & Hummus Bowl Recipe is about to become your new best friend. This dish beautifully balances the earthy goodness of spinach-infused falafel with the creamy tang of hummus, all nestled on a bed of fluffy quinoa or couscous. With each bite, you taste layers of fresh herbs, spices, and bright vegetables that come together in a joyful, colorful bowl that’s as pleasing to the eyes as it is to the palate. It’s a feast not just for vegetarians but for anyone craving a wholesome, satisfying meal with incredible flavor and texture harmony.
Ingredients You’ll Need
This recipe uses a handful of simple but essential ingredients that each play a crucial role in making the dish pop. From the hearty chickpeas which form the falafel base to the fresh herbs and spices that lift every bite, every component adds depth, color, and balance to your bowl.
- Dry chickpeas (250 g or 1¼ cups): Soaked overnight to create a thick, hearty falafel base.
- Fresh spinach (100 g or 3½ oz): Adds vibrant color and a boost of nutrients.
- Garlic cloves (3): For a punch of robust, aromatic flavor.
- Red onion (1 small, chopped): Brings sweetness and a nice crunch.
- Fresh parsley and cilantro (1 cup packed): Herbal brightness that elevates the falafel mix.
- Cumin (1½ teaspoons): Earthy spice that warms every bite.
- Coriander (1 teaspoon): Adds a citrusy hint that complements the falafel.
- Baking powder (1 teaspoon): Lightens the texture for fluffier falafel.
- Salt (1½ teaspoons): Enhances all the flavors beautifully.
- Flour or chickpea flour (2–3 tablespoons): Helps bind the falafel mix perfectly.
- Olive oil: Essential for frying or drizzling a finishing touch.
- Cooked quinoa or couscous (2 cups): Creates a wholesome, fluffy base supporting the toppings.
- Hummus (1 cup): The creamy, tangy centerpiece that ties the bowl together.
- Cucumber (1, sliced): Adds refreshing crunch and coolness.
- Cherry tomatoes (1 cup, halved): Bursting with juicy sweetness.
- Pickled red onions (½ cup): Introduces a zingy contrast that awakens the palate.
- Lemon wedges: For a bright, finishing squeeze of citrus.
How to Make Spinach Falafel & Hummus Bowl Recipe
Step 1: Prepare Your Cooking Setup
Start by preheating your oven to 200°C (400°F) if you prefer baking your falafel. Line a baking tray with parchment paper and coat it lightly with olive oil to prevent sticking. This step ensures a mess-free cook and well-cooked falafel.
Step 2: Blend the Falafel Mixture
Place your soaked chickpeas, fresh spinach, garlic, red onion, parsley, cilantro, cumin, coriander, salt, and baking powder into a food processor. Blend until the mixture is finely ground but still a bit coarse for texture. Then add flour or chickpea flour a little at a time until the mixture holds together when formed into balls or patties. This blending step fills your falafel with vibrant flavor and the perfect, tender texture.
Step 3: Heat the Oil
If frying, warm a generous amount of olive oil in a skillet over medium heat. Alternatively, if baking, simply prepare the oil-coated tray. The oil is key to developing beautifully crispy falafel exteriors.
Step 4: Shape and Chill the Falafel
Form the falafel mixture into golf ball-sized balls or small patties, according to your preference. Placing them in the fridge for 30 minutes helps firm up the mixture, making them easier to handle and less likely to break during cooking.
Step 5: Cook the Falafel
Whether frying or baking, cook the falafel until they turn a gorgeous golden brown, flipping halfway to ensure even cooking. Frying will give you deeply crispy edges, while baking offers a lighter, oil-conscious alternative without sacrificing taste.
Step 6: Assemble the Bowl
Start your bowl with a generous layer of cooked quinoa or couscous as the hearty base. Dollop a scoop of creamy hummus beside it, then arrange your freshly sliced cucumber, halved cherry tomatoes, and golden falafel on top. Every element shines harmoniously in this colorful assembly.
Step 7: Add Final Flavors and Garnishes
Top your creation with tangy pickled red onions, a drizzle of olive oil, and a squeeze of bright lemon juice. These finishing touches add contrast and zest that make every forkful exciting and fresh.
How to Serve Spinach Falafel & Hummus Bowl Recipe
Garnishes
To elevate your Spinach Falafel & Hummus Bowl Recipe, consider sprinkling toasted sesame seeds or a handful of chopped fresh mint or dill. These extra herbs and seeds add a lovely crunch and aromatic lift that perfectly complement the bowl’s robust flavors.
Side Dishes
Pair this bowl with warm pita bread or a simple tabbouleh salad for a wonderfully Mediterranean-inspired feast. A glass of crisp white wine or a bright lemon-infused sparkling water will round out your meal beautifully.
Creative Ways to Present
Try serving your falafel and hummus bowl in colorful earthenware bowls or on rustic wooden platters to bring that inviting, homey vibe to your table. For a fun twist, deconstruct the bowl into mezze-style small plates so everyone can mix and match flavors as they like.
Make Ahead and Storage
Storing Leftovers
Your Spinach Falafel & Hummus Bowl Recipe leftovers keep brilliantly in the fridge for up to 3 days when stored separately. Keep falafel, quinoa, vegetables, and hummus in airtight containers to maintain freshness and prevent sogginess.
Freezing
You can freeze cooked falafel on a baking sheet first, then transfer them to a freezer-safe bag or container. This helps retain their shape and texture and allows you to enjoy them anytime. Freeze for up to 2 months.
Reheating
To reheat falafel, the oven is best to restore crispness—pop them on a baking tray at 180°C (350°F) for 10–12 minutes. Microwave reheating is faster but can make falafel a little soft. Warm your quinoa and vegetables gently on the stove or microwave to maintain texture.
FAQs
Can I use canned chickpeas for this Spinach Falafel & Hummus Bowl Recipe?
While the recipe calls for dry chickpeas soaked overnight, canned chickpeas tend to be too soft and wet, which can make the falafel mixture mushy and difficult to fry or bake properly. For best texture, soak dry chickpeas.
Is it possible to make this recipe gluten-free?
Yes! Simply use chickpea flour instead of regular flour to bind the falafel, and ensure the couscous is replaced with a gluten-free grain like quinoa, which is already naturally gluten-free in this recipe.
How can I make this Spinach Falafel & Hummus Bowl Recipe vegan?
This recipe is naturally vegan, using no animal products at all. Just be mindful of the hummus you buy or make to ensure it contains no dairy or honey if strict vegan.
Can I bake falafel instead of frying it?
Absolutely! Baking makes the falafel lighter and less oily, with still plenty of crispiness if you oil the falafel lightly and flip them halfway. It’s a great option for a healthier, hands-off cooking method.
What’s the best way to store homemade hummus if making from scratch?
Keep homemade hummus in an airtight container in the fridge and consume within 3–4 days for best flavor and texture. A slight drizzle of olive oil on top before sealing helps maintain freshness.
Final Thoughts
If you want a meal bursting with comfort, freshness, and bold flavors, you cannot go wrong with the Spinach Falafel & Hummus Bowl Recipe. It’s a vibrant, wholesome dish that feels both indulgent and good for you at the same time. Give it a try and watch it become a staple in your mealtime rotation.
Print
Spinach Falafel & Hummus Bowl Recipe
- Prep Time: 15 minutes (plus overnight chickpea soaking and 30 minutes chilling)
- Cook Time: 25 minutes
- Total Time: Approximately 1 hour (excluding overnight soaking)
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Middle Eastern
- Diet: Vegetarian
Description
This vibrant Spinach Falafel & Hummus Bowl combines nutrient-rich spinach falafel with creamy hummus and fresh vegetables served over a bed of quinoa or couscous. With a blend of herbs and spices, these flavorful falafels can be either baked or pan-fried to golden perfection, making this bowl a wholesome, satisfying meal full of texture, color, and Middle Eastern-inspired flair.
Ingredients
Falafel:
- 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 or Heat Oil: If baking, preheat your oven to 200°C (400°F) and line a baking tray with parchment paper. If frying, heat olive oil in a skillet over medium heat until hot.
- Prepare Falafel Mixture: Combine the soaked chickpeas, fresh spinach, garlic, chopped red onion, parsley, cilantro, cumin, coriander, baking powder, and salt in a food processor. Blend until you get a coarse, thick paste. Gradually add 2 to 3 tablespoons of flour to help bind the mixture together.
- Shape and Chill Falafel: Form the falafel mixture into small balls or patties about the size of a walnut. Place them on a tray and chill in the refrigerator for 30 minutes to help them set.
- Cook Falafel: If frying, carefully place falafel balls in the hot skillet with olive oil and fry until golden brown and crisp on all sides, turning halfway through. If baking, arrange the falafel on the lined tray, drizzle or brush with olive oil, and bake for 20-25 minutes until golden, flipping halfway through the baking time.
- Assemble the Bowl: In serving bowls, start with a base of cooked quinoa or couscous. Add a generous dollop of creamy hummus, then arrange sliced cucumber, halved cherry tomatoes, and falafel on top.
- Garnish and Serve: Top with pickled red onions, a drizzle of olive oil, and a squeeze of fresh lemon juice. Serve immediately and enjoy your flavorful, nutritious falafel bowl!
Notes
- Soaking the chickpeas overnight is essential for texture and proper blending.
- Chilling the falafel mixture before cooking helps the patties hold their shape during frying or baking.
- Use gluten-free flour like chickpea flour to keep the recipe gluten-free.
- For a lighter option, baking instead of frying reduces added oil.
- Serve with additional lemon wedges for extra brightness.
