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Mediterranean Bowl with Hummus, Falafel & Tahini

A vibrant Mediterranean-inspired bowl featuring crispy falafel, creamy hummus, fresh vegetables, grains, and a rich tahini drizzle.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: Mediterranean, Vegetarian
Calories: 480
Ingredients Equipment Method Notes

Ingredients
  

Falafel
  • 1.5 cups chickpeas cooked
  • 0.5 onion chopped
  • 3 cloves garlic
  • 0.5 cup parsley
  • 0.5 cup cilantro
  • 1 tsp cumin
  • 1 tsp coriander
  • 2 tbsp flour
Tahini Sauce
  • 0.33 cup tahini
  • 2 tbsp lemon juice
  • 1 clove garlic
  • 3 tbsp water
Bowl Components
  • 2 cups cooked grains
  • 1 cup hummus
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 0.5 red onion sliced

Equipment

  • Mixing bowls
  • Skillet or frying pan
  • Food processor
  • Baking sheet

Method
 

  1. Pulse falafel ingredients in a food processor until combined but textured.
  2. Chill mixture for 20 minutes, then form into balls or patties.
  3. Cook falafel in oil or bake until golden and crispy.
  4. Whisk tahini sauce ingredients until smooth.
  5. Divide grains into bowls and arrange vegetables around.
  6. Add hummus and warm falafel.
  7. Drizzle with tahini sauce and garnish before serving.

Notes

You can bake falafel instead of frying for a lighter option.