🌿 Vegan Mediterranean Mezze Bowl
A colorful and delicious bowl that’s rich in plant-based protein, fiber, and essential nutrients. This is a perfect meal prep option or quick lunch/dinner idea that balances flavor and nutrition.
🧆 Ingredients
Falafel:
- 1 can (400g) chickpeas, drained
- ½ small onion, chopped
- 2 garlic cloves, minced
- ½ cup fresh parsley
- ½ tsp ground cumin
- ½ tsp ground coriander
- 2 tbsp chickpea flour
- Salt & pepper to taste
- 1 tbsp olive oil (for frying or baking)
Hummus:
- 1 can (400g) chickpeas, drained
- 2 tbsp tahini
- 1 tbsp olive oil
- Juice of 1 lemon
- 1 garlic clove
- ½ tsp cumin
- Salt to taste
For the Bowl:
- 2 cups mixed greens (like arugula, spinach, or romaine)
- ½ cucumber, sliced
- 1 cup cherry tomatoes, halved
- Vegan feta (optional)
- ½ tsp smoked paprika (for garnish)
🧑🍳 Instructions
Falafel:
- Add chickpeas, onion, garlic, parsley, cumin, coriander, salt, pepper, and chickpea flour to a food processor.
- Pulse until combined but still a little chunky—don’t over-blend.
- Form into small balls or patties.
- Heat olive oil in a skillet and fry falafel over medium heat until golden and crispy (about 3–4 minutes per side).
Optional: bake at 375°F (190°C) for 25–30 mins, flipping halfway.
Hummus:
- Combine all ingredients in a food processor and blend until smooth.
- Add a splash of water or olive oil if needed to adjust consistency.
Assembling the Bowl:
- Layer the greens at the bottom.
- Arrange cucumber, cherry tomatoes, falafel, and a generous scoop of hummus.
- Sprinkle with vegan feta and smoked paprika.
- Drizzle with a bit of olive oil and serve!
📌 Notes
- You can meal prep the falafel and hummus ahead of time.
- Great served warm or cold.
- Customize with toppings like olives, pickled onions, or quinoa for variety.
💡 Tips
- Let the falafel mixture rest for 15 minutes before forming for easier handling.
- For a nutty twist, drizzle tahini or add pine nuts.
- Add fresh lemon juice or za’atar spice to boost Mediterranean flavors.
🍽️ Servings
- Makes 2–3 hearty bowls
🧾 Nutritional Info (approx. per bowl)
- Calories: ~450–500
- Protein: ~15–18g
- Carbs: ~35–40g
- Fat: ~22g
- Fiber: ~10g
(Values will vary based on toppings and portion sizes)
🌟 Health Benefits
- Chickpeas: Rich in plant-based protein & fiber, keeps you full
- Greens & veggies: High in vitamins, antioxidants & hydration
- Hummus: Heart-healthy fats from tahini & olive oil
- Low-GI: Great for blood sugar balance
- Anti-inflammatory thanks to garlic, parsley, cumin, and olive oil
❓ Q&A
Q: Can I use dry chickpeas instead of canned?
A: Yes! Soak overnight and cook them first—this gives falafel a firmer texture.
Q: How long does it keep?
A: Store components separately in airtight containers in the fridge for up to 4–5 days.
Q: Is this gluten-free?
A: Yes, as long as the chickpea flour is certified gluten-free.
Q: Can I air-fry the falafel?
A: Definitely—cook at 375°F (190°C) for 15–18 minutes, flipping halfway through.
Q: Can I make this oil-free?
A: Yes—bake the falafel without oil and skip olive oil in the hummus (use water or aquafaba instead).
Want a printable PDF or recipe card version? I can prep that too!