If you’re craving a vibrant, wholesome meal that bursts with flavor and texture, the Spinach Falafel & Hummus Bowl Recipe is your new best friend. This dish combines the crispy, herb-packed goodness of spinach falafel with the creamy, tangy richness of hummus, all nestled atop a bed of fluffy quinoa or couscous. With fresh veggies and zesty garnishes rounding out every bite, it’s a colorful, nutritious bowl that’s as joyful to make as it is to eat.
Ingredients You’ll Need
Gathering simple but essential ingredients is what makes the Spinach Falafel & Hummus Bowl Recipe so accessible and rewarding. Each component plays a unique role in building layers of flavor, color, and texture that come together beautifully.
- Dry chickpeas (250 g / 1¼ cups): Soaked overnight, they form the hearty, protein-rich base for falafel.
- Fresh spinach (100 g / 3½ oz): Adds a vibrant green color and a boost of nutrients.
- Garlic cloves (3): Brings robust and aromatic flavor.
- Red onion (1 small, chopped): Offers sweetness and a bit of crunchy texture.
- Fresh parsley and cilantro (1 cup packed): Provide herbal brightness and freshness.
- Cumin (1½ teaspoons): Infuses warm, earthy spice to the falafel mix.
- Coriander (1 teaspoon): Adds citrusy warmth that complements the greens.
- Baking powder (1 teaspoon): Lightens the falafel for a fluffier texture.
- Salt (1½ teaspoons): Enhances all the wonderful flavors.
- Flour or chickpea flour (2–3 tablespoons): Helps bind the mixture for perfect shaping.
- Olive oil: Essential for frying or drizzling over the finished bowl.
- Cooked quinoa or couscous (2 cups): Acts as a fluffy, nutty base to soak up the flavors.
- Hummus (1 cup): Creamy and tangy, it’s the centerpiece that ties the bowl together.
- Cucumber (1, sliced): Adds refreshing crunch and cool contrast.
- Cherry tomatoes (1 cup, halved): Offer juicy sweetness and bright color.
- Pickled red onions (½ cup): Provide a zingy, vinegary punch that lifts the dish.
- Lemon wedges: For that final burst of bright acidity to finish each bowl.
How to Make Spinach Falafel & Hummus Bowl Recipe
Step 1: Prepare Your Oven or Skillet
If you choose to bake your falafel, start by preheating your oven to 200°C (400°F) and line a baking tray with parchment paper. This ensures your falafel cooks evenly without sticking. If frying, get your skillet and olive oil ready to create that irresistible crispy crust.
Step 2: Blend the Falafel Ingredients
In a food processor, combine soaked chickpeas, fresh spinach, garlic, chopped onion, parsley, cilantro, cumin, coriander, salt, and baking powder. Pulse until the mixture comes together but still retains some texture. Add flour a tablespoon at a time to bind everything nicely—the mixture should hold when pressed.
Step 3: Shape and Chill
Form the falafel mixture into balls or small patties, whichever you prefer for your bowl. Place them on a tray and chill in the refrigerator for about 30 minutes. This chilling step helps the falafel hold their shape while cooking and intensifies the flavors.
Step 4: Cook Your Falafel
Whether baking or frying, cook your falafel until they’re a gorgeous golden brown. If frying, heat olive oil in your skillet and cook on each side until crispy. If baking, place them on your prepared tray, drizzle lightly with oil, and bake for about 20 minutes, flipping halfway through.
Step 5: Assemble the Bowl
To build your Spinach Falafel & Hummus Bowl Recipe, start with a base of cooked quinoa or couscous. Add generous dollops of creamy hummus, then layer on falafel, sliced cucumber, cherry tomatoes, and pickled red onions. Finish it off with a drizzle of olive oil and a squeeze of fresh lemon.
How to Serve Spinach Falafel & Hummus Bowl Recipe
Garnishes
Pickled red onions bring a zesty punch to brighten the bowl, while fresh lemon wedges add a lively acidity that cuts through the richness. A final drizzle of good quality olive oil not only enhances flavor but also adds a luscious sheen that makes the bowl irresistible.
Side Dishes
This bowl is a satisfying meal on its own, but pairing it with lightly toasted pita bread or a crisp green salad can elevate your dining experience. For something heartier, a warm lentil soup complements the falafel’s flavors beautifully.
Creative Ways to Present
For a fun twist, serve this recipe in a colorful tortilla wrap for an on-the-go option. Or, arrange ingredients in a mason jar layered for an eye-catching portable lunch. You can also scatter additional herbs or a sprinkle of toasted sesame seeds to add crunch and visual flair.
Make Ahead and Storage
Storing Leftovers
Store any extra falafel in an airtight container in the refrigerator for up to three days. Keep the hummus and fresh veggies separate to maintain their textures and flavors. When ready to eat, simply assemble your bowl anew for freshness.
Freezing
You can freeze cooked falafel by placing them on a tray in a single layer until solid, then transferring to a freezer-safe bag. They keep well for up to two months and thaw quickly when you’re craving a quick meal.
Reheating
To revive your falafel, heat them in a hot skillet with a little olive oil or pop them into a preheated oven until crisp again. Avoid microwaving to keep that beautiful crunchy exterior intact. Fresh vegetables and hummus are best served cold or at room temperature.
FAQs
Can I use canned chickpeas instead of dry chickpeas?
For the best texture and flavor in your falafel, soaked dry chickpeas work best. Canned chickpeas are softer and may result in a mushy falafel. However, if you’re in a pinch, you can experiment by draining and drying canned chickpeas well before processing.
Is it possible to make this recipe gluten-free?
Absolutely! Use chickpea flour instead of regular flour to bind the falafel, and ensure your quinoa or sides are gluten-free. This recipe is naturally gluten-free friendly when adapted thoughtfully.
What oil is best for frying falafel?
Olive oil works well for shallow frying and adds great flavor, but for a higher smoke point and neutral taste, vegetable or sunflower oil are good choices, especially if you’re deep frying.
Can I bake the falafel instead of frying?
Yes! Baking is a fantastic healthier alternative. Just make sure to lightly oil the falafel and flip halfway through baking so you get that beautiful golden crust on both sides.
How long does it take to prepare this Spinach Falafel & Hummus Bowl Recipe?
Most of the time is hands-off, like soaking chickpeas overnight and chilling falafel. Actual prep and cooking usually take about 45 minutes to 1 hour, making it perfect for a weekend meal or entertaining friends.
Final Thoughts
Once you try this Spinach Falafel & Hummus Bowl Recipe, you’ll see why it has become such a beloved favorite. Its perfect balance of crispy falafel, creamy hummus, and fresh veggies brings joy to every bite. Whether you’re a seasoned falafel fan or a curious beginner, this bowl is a delicious way to brighten your meal routine and share something nourishing with loved ones.
Print
Spinach Falafel & Hummus Bowl Recipe
- Prep Time: 20 minutes plus 12 hours soaking and 30 minutes chilling
- Cook Time: 15 minutes frying or 25 minutes baking
- Total Time: 13 hours 5 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Frying
- Cuisine: Middle Eastern
- Diet: Vegetarian
Description
This vibrant Spinach Falafel & Hummus Bowl combines nutritious spinach-infused falafel with creamy hummus, fresh vegetables, and a base of quinoa or couscous. Perfectly seasoned with cumin, coriander, and fresh herbs, these falafel can be either baked or pan-fried for a crispy exterior. Served with refreshing cucumber, juicy cherry tomatoes, and tangy pickled onions, this bowl is a wholesome, flavorful meal ideal for lunch or dinner.
Ingredients
Falafel Mixture
- Dry chickpeas: 250 g (1¼ cups), soaked overnight
- Fresh spinach: 100 g (3½ oz)
- Garlic cloves: 3
- Red onion (chopped): 1 small
- Fresh parsley and cilantro (packed): 1 cup
- Cumin: 1½ teaspoons
- Coriander: 1 teaspoon
- Baking powder: 1 teaspoon
- Salt: 1½ teaspoons
- Flour or chickpea flour: 2–3 tablespoons
- Olive oil: for frying or drizzling
Bowl Assembly
- Cooked quinoa or couscous: 2 cups
- Hummus: 1 cup
- Cucumber (sliced): 1
- Cherry tomatoes (halved): 1 cup
- Pickled red onions: ½ cup
- Lemon wedges: for serving
Instructions
- Preheat or Prepare Cooking Surface. If baking your falafel, preheat the oven to 200°C (400°F) and line a tray with parchment paper. If frying, heat olive oil in a skillet over medium heat.
- Make Falafel Mixture. In a food processor, combine the soaked chickpeas, fresh spinach, garlic, chopped red onion, parsley, cilantro, cumin, coriander, salt, and baking powder. Blend until the mixture is coarse but holds together. Gradually add flour to bind the mixture.
- Shape and Chill. Form the falafel mixture into balls or patties using your hands. Place them on a tray and chill in the refrigerator for about 30 minutes, which helps them hold their shape during cooking.
- Cook the Falafel. For frying, carefully fry falafel in hot olive oil until golden brown and crisp, turning halfway through, approximately 3-4 minutes per side. For baking, lightly oil the tray and falafel, then bake for about 20-25 minutes, flipping halfway, until golden and cooked through.
- Assemble the Bowls. In serving bowls, layer the cooked quinoa or couscous, spread a generous amount of hummus, then arrange the cooked falafel on top.
- Add Fresh Vegetables. Top the bowls with sliced cucumber, halved cherry tomatoes, and pickled red onions for freshness and tang.
- Garnish and Serve. Drizzle with olive oil and squeeze fresh lemon juice over the bowl to brighten the flavors. Serve immediately.
Notes
- Soaking the chickpeas overnight is essential for texture and digestibility.
- You can use chickpea flour to keep the falafel gluten-free.
- Chilling the shaped falafel before cooking helps maintain their shape and improves cooking results.
- Oven baking is a healthier alternative to frying but yields slightly less crispy falafel.
- Adjust seasoning and herbs to your taste preferences.
- Leftover falafel can be stored refrigerated for up to 3 days and reheated gently.
