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
Scale
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.
