Description
A nutritious and flavorful Spinach Falafel & Hummus Bowl featuring homemade spinach-infused falafel, fresh vegetables, and creamy hummus served over quinoa or couscous. This plant-based, Middle Eastern-inspired meal is perfect for a healthy lunch or dinner, offering a balanced combination of protein, fiber, and vibrant flavors.
Ingredients
Scale
Falafel Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup fresh spinach, packed
- 1/4 cup chopped onion
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon baking powder
- 2 tablespoons all-purpose flour
- Olive oil spray or 2 tablespoons olive oil for baking or pan-frying
Bowl Ingredients
- 1 cup cooked quinoa or couscous
- 1/2 cup hummus
- 1/2 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup shredded carrots
- A handful of arugula or mixed greens
- Lemon wedges for serving
- Fresh herbs for garnish (optional)
Instructions
- Prepare the Falafel Mixture: In a food processor, combine the chickpeas, fresh spinach, chopped onion, garlic cloves, fresh parsley, lemon juice, ground cumin, ground coriander, salt, baking powder, and all-purpose flour. Pulse the mixture until it becomes well combined but remains slightly chunky; avoid over-processing to ensure the falafel has a good texture.
- Shape the Falafel: Scoop tablespoon-sized portions of the mixture and form them into small patties or balls using your hands. Arrange the formed falafel on a parchment-lined baking sheet if baking.
- Cook the Falafel: For baking, preheat the oven to 375°F (190°C), lightly spray the falafel with olive oil, and bake for 20–25 minutes, flipping halfway through for even cooking. Alternatively, pan-fry the falafel in a nonstick skillet over medium heat with a drizzle of olive oil, cooking for 3–4 minutes per side until golden brown and crisp.
- Assemble the Bowl: Place a base of cooked quinoa or couscous in serving bowls. Add the cooked falafel, a dollop of hummus, diced cucumber, halved cherry tomatoes, shredded carrots, and a handful of arugula or mixed greens on top. Serve with lemon wedges on the side for squeezing and garnish with fresh herbs if desired.
Notes
- The falafel mixture can be prepared a day in advance and stored in the refrigerator for convenience.
- Experiment with different hummus flavors such as beet hummus or roasted red pepper hummus for a twist.
- Use gluten-free flour instead of all-purpose flour to make this recipe gluten-free.
