Desk of ContentsMediterranean Falafel Bowl IngredientsHow to Make a Falafel BowlEasy Falafel Bowl AdditionsCommon Questions on Falafel BowlsMore Mediterranean RecipesMediterranean Falafel Bowl Recipe
In my continued quest to seek out protein-rich, plant-based meals to gas my runs, I picked up a bag of frozen falafel and turned it right into a ridiculously good Mediterranean Falafel Bowl. It’s extraordinarily filling, flavorful, has texture perfection (crispy + cozy) and loaded with recent greens for the proper lunch.
As you might have observed by the quantity of vegetarian Mediterranean recipes I’ve shared through the years, I like Mediterranean-inspired recipes. At any time when I consider “consuming the rainbow” or consuming for longevity, I gravitate in the direction of this model of consuming.
This Mediterranean Falafel Bowl hits all these targets whereas supplying you with an excellent filling and engaging meal in minutes.
This dish is vibrantly coloured and flavored because it options quite a lot of veggies, sauces and even some vegan feta. It’s additionally filled with protein and can maintain you energized all through the afternoon. It’s loaded but gained’t depart you feeling bloated or drained.
A pal lately beneficial the restaurant Cava to me, and it’d simply be my new fav lunch spot after I’m in Oklahoma Metropolis. It’s like a Chipotle-style restaurant devoted to Mediterranean-inspired salads, protein bowls and extra. I can simply eat plant-based right here and the elements are clear and flavorful—it’s addictively scrumptious.
That is my do-it-yourself model of my fav protein bowl from Cava—loaded with a stunning array of elements to gas your day.
Mediterranean Falafel Bowl Components
To get a rainbow veggie bowl, you want just a few elements. This listing could appear lengthy but belief me… you’re not gonna wish to miss out on the flavour explosion of all these wealthy, nutrient-packed elements after they’re combined collectively.
Couscous: That is a grain that accommodates the antioxidant selenium that may assist lower irritation. Since this does comprise gluten, swap with brown rice to make this dish gluten-free.
Falafels: I fell in love with these tasty, fried balls and prefer to maintain a bag available to toss into pitas and in bowls like this one.
Spinach: My base of alternative for a salad-style dish is spinach because it’s delicate and never as watery as lettuce. Be happy to make use of the leafy greens of your alternative!
Herbs: recent basil and mint are chopped up into this dish and supply nice taste.
Lemon juice: Recent squeezed lemon juice helps brighten up the entire recipe.
Olive oil: Be happy to make use of your fav extra-virgin olive oil or perhaps a enjoyable infused one.
Sea salt and black pepper: Add these to style. For those who battle to eat salad then do this tip—toss your leafy greens in olive oil, salt and pepper earlier than including the rest. This assist taste these greens in a way more palatable approach.
Hummus: Falafel is made out of chickpeas and is a superb plant-based protein. Add much more protein via a scrumptious do-it-yourself hummus and let it double as a sauce as effectively!
English cucumber: I like the crunch that cucumber supplies with out being overpowering. It additionally pairs effectively with recent mint.
Kalamata olives: You must know my love for olives by now. I gained’t decide what number of you toss in if you happen to don’t decide me, both!
Pink onion: This helps convey a sharpness to all of the chickpeas and herbs. It’s additionally colourful… bonus.
Radishes: Carry much more crunchy veggies with some recent, quartered radishes. Most grocery shops really promote already sliced radishes so that may prevent a little bit of time if you happen to want it.
Vegan feta: Feta was one of many best plant-based switches I’ve made. Vegan feta has a style and texture so much like the dairy-filled model that if you happen to served it, individuals may not know the distinction. It provides some creaminess to this dish. For those who’re not vegan, be at liberty to make use of conventional feta to get some further protein.
Complete wheat pita: If you need, add in some slices of pita bread to behave as dippers or simply to take pleasure in alongside your falafel bowl.
Lemon wedges: There may be at all times room for extra lemon! As soon as you’re able to dive in, squeeze a lemon wedge over the entire bowl for a ultimate little pizazz.
The right way to Make a Falafel Bowl
Use this recipe for a filling lunch or as a enjoyable, household dinner that every member can customise as they need. It is a approach so that you can eat the rainbow with ease, and revel in doing it! I wished one thing straightforward but satisfying so I opted for already cooked + frozen falafel. When you’ve got the time to prep your individual then go for it! I like to recommend making Yumna’s do-it-yourself Lebanese falafel from her weblog, Really feel Good Foodie.
Whether or not you make your individual or seize some from the shop, they may match proper into this recipe:
Step 1: Begin by making ready the couscous and bake the falafel in response to the instructions on their packages.
Step 2: Toss the prepped couscous with recent spinach, herbs, fresh-squeezed lemon juice, a drizzle of olive oil, salt and pepper.
Step 3: Since this recipe makes 4 servings if you happen to observe it as-is, divide the herbed couscous combination evenly between 4 bowls then equally divide up the toppings. I’m utilizing hummus, cucumber, olives, onion, radishes and falafel.
Step 4: Sprinkle with feta cheese (vegan or not) and serve with a lemon wedge + pita bread, if desired. This actually works nice with out the pita, but might be extra filling with it if you wish to go that route.
I like serving this as falafel salad bowls but if you would like a hand-held model then open up some pitas or seize some flat bread and switch these into falafel wraps.
That is a simple recipe to prep forward of time because the lemon juice and olive oil tossed round all the things will assist it keep recent in that lunchbox till you’re able to take pleasure in it.
Simple Falafel Bowl Additions
Use pickled veggies: Take your crimson onions up a notch and make some fast pickled crimson onions from Kate over at Cookie + Kate. I additionally purchase a giant bucket of them at Costco as a result of they’re pickled with jalapenos (and you already know I looove the warmth!). Swap plain cucumbers for pickled cucumbers. This may create a brighter taste— and the extra taste the merrier! You can even attempt pickled radishes or carrots. The choices are actually infinite!
Pile on the sauces: If Cava can do, so can we! Strive including a scoop of whipped labneh (not vegan), tahini sauce, tzatziki sauce and hummus to create a taste explosion.
Load up on veggies: Add different greens like cauliflower, broccoli or roasted candy potatoes might be a good way to wash out the fridge.
Use an infused olive oil: I simply received some as a Christmas present from a pal and I plan to drizzle it on all the things.
Add a protein enhance: The falafel already has some protein, but you may at all times improve by including Roasted Chickpeas, sesame seeds, pepitas and even some tofu, if you would like. You… do you.
Widespread Questions on Falafel Bowls
What’s in Falafel? These fried balls are sometimes made with chickpeas or fava beans combined with spices and herbs then fried in oil. Why is falafel not vegan? Falafel itself is vegan, but it might be fried in a non-vegan oil or served with a dairy-based yogurt sauce. What pairs effectively with falafel? Falafel is a protein-packed addition that works nice in a Mediterranean-inspired bowl with hummus, recent herbs and recent veggies. Or toss them right into a salad, stuff them right into a pita, or eat as a snack with a yogurt-based sauce.
Extra Mediterranean Recipes
For those who love vegetarian Mediterranean recipes like I do then attempt just a few extra of my favs from warming entrees like this vegan pumpkin soup and oven-roasted spaghetti squash to marinated celery salad or Greek salad paired with a layered Greek dip.
Take your subsequent gathering up a notch by perfecting a vegan charcuterie board full with do-it-yourself hummus and a stunning inexperienced olive tapenade served with shiny fruits and veggies.
Put together couscous and falafel in response to their packages.Toss cooked couscous with spinach, herbs, lemon juice, olive oil, salt and pepper.Divide herbed couscous combination, hummus, prepped greens and falafel evenly between all bowls.Sprinkle vegan feta on high and serve with a lemon wedge and a few pita bread.
Be happy to prep the couscous forward of time, as much as 2 days prematurely.
If you wish to attempt do-it-yourself falafel, take a look at the Lebanese falafel recipe by Really feel Good Foodie.
Swap out any veggies listed for ones you’ve gotten available. Tomatoes, different leafy greens, bell peppers or cooked candy potato all works nice on this bowl as effectively.
As a substitute of consuming it bowl-style, reduce a pita in half and stuff with the couscous combination + all of the greens and falafel for an incredible hand-held choice.
Energy: 488kcal, Carbohydrates: 82g, Protein: 16g, Fats: 12g, Saturated Fats: 2g, Polyunsaturated Fats: 3g, Monounsaturated Fats: 6g, Sodium: 884mg, Potassium: 625mg, Fiber: 9g, Sugar: 5g, Vitamin A: 1402IU, Vitamin C: 41mg, Calcium: 132mg, Iron: 4mg
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