If you’re craving something vibrant, nutritious, and utterly delicious, then this Spinach Falafel & Hummus Bowl Recipe is about to become your new go-to favorite. Imagine crispy falafel flecked with fresh spinach, served atop a fluffy bed of quinoa, all kissed with creamy hummus and bright, zesty lemon. Each bite is bursting with layers of flavor and wonderful textures, making it a wholesome meal that feels both indulgent and nourishing. It’s the perfect dish to brighten your day and share with friends or family who appreciate a vibrant, plant-powered meal.
Ingredients You’ll Need
This Spinach Falafel & Hummus Bowl Recipe calls for a collection of simple, wholesome ingredients that come together magically. Each item plays an important role—whether it’s the earthy spices adding depth, the fresh herbs making it pop, or the creamy hummus balancing the flavors for a delightful bowl.
- Dry chickpeas (250 g / 1¼ cups): The hearty base for your falafel with a satisfying bite and rich protein.
- Fresh spinach (100 g / 3½ oz): Adds vibrant color and a gentle earthiness packed with nutrients.
- Garlic cloves (3): For a robust, savory punch that lifts the whole dish.
- Red onion, chopped (1 small): Brings a natural sweetness and subtle crunch.
- Fresh parsley and cilantro (1 cup packed): A bright herbal combo that keeps the flavors fresh.
- Cumin (1½ teaspoons): Earthy and warming spice that’s falafel essential.
- Coriander (1 teaspoon): Adds a lovely citrusy note to balance the cumin.
- Baking powder (1 teaspoon): Helps lighten the falafel for a tender texture.
- Salt (1½ teaspoons): Enhances every flavor in the bowl.
- Flour or chickpea flour (2–3 tablespoons): The binder that keeps your falafel perfect every time.
- Olive oil: For frying falafel or drizzling to finish with richness.
- Cooked quinoa or couscous (2 cups): A fluffy, protein-packed base that soaks up all the goodness.
- Hummus (1 cup): Creamy, tangy, and the bowl’s luscious centerpiece.
- Cucumber, sliced (1): Adds a crisp, refreshing crunch.
- Cherry tomatoes, halved (1 cup): Sweet and juicy bursts throughout.
- Pickled red onions (½ cup): Zingy contrast that cuts through the richness.
- Lemon wedges: For a bright, citrusy finish that wakes up the whole bowl.
How to Make Spinach Falafel & Hummus Bowl Recipe
Step 1: Prepare Your Oven and Tools
Start by preheating your oven to 200°C (400°F) if you plan to bake your falafel, and line a baking tray with parchment paper. If frying, get your skillet and oil ready. This prep makes sure everything cooks evenly and crisps up beautifully.
Step 2: Blend the Falafel Mixture
Pop the soaked chickpeas, fresh spinach, garlic, chopped onion, parsley, cilantro, cumin, coriander, salt, and baking powder into your food processor. Pulse until you get a coarse but well-combined mixture. Then, gradually add flour or chickpea flour to help bind it all together without losing that lovely falafel texture.
Step 3: Shape and Chill the Falafel
Form the mixture into small balls or patties—whichever you prefer. To help them hold their shape when cooking, pop them in the fridge for about 30 minutes. This little chill step makes all the difference!
Step 4: Cook the Falafel to Perfection
If frying, heat olive oil in a skillet and fry falafel balls until golden on all sides, flipping carefully to get even color and crispness. If baking, place falafel on the tray, drizzle lightly with oil, and bake for about 20 minutes, turning halfway through so they crisp evenly.
Step 5: Assemble Your Spinach Falafel & Hummus Bowl Recipe
Now the fun part: layer cooked quinoa or couscous at the bottom of a bowl, dollop on a generous scoop of hummus, and arrange your warm falafel on top. Add sliced cucumber, sweet cherry tomatoes, and zingy pickled red onions for plenty of texture and flavor harmony.
Step 6: Garnish and Serve
Drizzle a little more olive oil, squeeze fresh lemon juice over the top, and maybe sprinkle with extra fresh herbs if you like. This makes every forkful zingy and fresh, perfectly finishing your Spinach Falafel & Hummus Bowl Recipe.
How to Serve Spinach Falafel & Hummus Bowl Recipe
Garnishes
Pickled red onions add a tangy zing that contrasts beautifully with the creamy hummus and savory falafel. Fresh lemon wedges not only brighten the dish but also add that perfect citrus kick just before you dig in. For an extra fresh touch, a sprinkle of chopped parsley or a drizzle of quality olive oil will elevate every bite.
Side Dishes
Your bowl is a complete meal, but it pairs wonderfully with a simple green salad tossed in lemon vinaigrette or some warm pita bread to scoop up every last bit of hummus and falafel crumbs. Roasted vegetables like carrots or cauliflower also bring nice warm, earthy flavors on the side.
Creative Ways to Present
Try serving the falafel nestled in lettuce wraps for a low-carb spin or as part of a vibrant mezze platter alongside other dips, olives, and roasted nuts. Layering different grains or swapping quinoa for brown rice can transform the bowl into something new while keeping the spirit of the Spinach Falafel & Hummus Bowl Recipe alive and exciting.
Make Ahead and Storage
Storing Leftovers
Falafel and the assembled bowl components store well in the fridge for up to 3 days. Keep falafel separate from wet ingredients like cucumber and tomatoes if you want to maintain their crispness. Store hummus in an airtight container to keep it fresh and creamy.
Freezing
Falafel freezes beautifully! Arrange cooled falafel in a single layer on a baking sheet, freeze until firm, then transfer to a freezer-safe bag or container. They’ll keep up to 3 months, ready for a quick reheat and bowl assembly on busy days.
Reheating
To bring your falafel back to life, bake or pan-fry from frozen until crisp and warmed through. Avoid the microwave to keep that wonderful crunch. Assemble your bowl fresh with refrigerated hummus and veggies for the best taste experience.
FAQs
Can I use canned chickpeas instead of dry?
For the best falafel texture, soaked dry chickpeas are ideal since canned chickpeas can be too soft and yield a mushy mixture. If you’re in a pinch, drain and dry canned chickpeas well, but expect a slightly different texture.
Is this recipe gluten-free?
Yes! Simply use chickpea flour instead of regular flour, and avoid couscous in favor of quinoa to keep this Spinach Falafel & Hummus Bowl Recipe gluten-free and just as delicious.
How spicy is this falafel?
This recipe stays mild and herbaceous, focusing on the warm spices like cumin and coriander. You can add a pinch of chili powder or cayenne if you’d love a little heat.
Can I bake the falafel instead of frying?
Absolutely! Baking is a great healthier alternative. Just make sure to drizzle the falafel with olive oil and flip midway to achieve a golden, crisp exterior without sacrificing flavor.
What can I substitute for quinoa or couscous?
Other excellent bases include brown rice, bulgur wheat, or even cauliflower rice for a low-carb option. Each brings its own texture and makes your Spinach Falafel & Hummus Bowl Recipe perfectly customizable.
Final Thoughts
This Spinach Falafel & Hummus Bowl Recipe is one of those dishes that feels like home in every bite—comforting, vibrant, and full of wholesome goodness. Whether you’re looking to impress friends or just treat yourself to a deliciously healthy meal, this bowl has got you covered. So grab your ingredients, get blending, and dig into a bowl that’s as joyful to make as it is to eat!
Print
Spinach Falafel & Hummus Bowl Recipe
- Prep Time: 15 minutes plus overnight soaking and 30 minutes chilling
- Cook Time: 15 minutes frying or 20-25 minutes baking
- Total Time: Approximately 1 hour (excluding overnight soaking)
- Yield: 4 servings
- Category: Lunch
- Method: Frying
- Cuisine: Middle Eastern
- Diet: Vegetarian
Description
A vibrant and nutritious Spinach Falafel & Hummus Bowl featuring homemade spinach-infused falafel served over a bed of cooked quinoa or couscous, complemented by creamy hummus, fresh vegetables, and tangy pickled onions. This dish offers a delightful blend of earthy, fresh, and zesty flavors, perfect for a wholesome lunch or dinner.
Ingredients
Falafel Mixture
- 250 g (1¼ cups) dry chickpeas, soaked overnight
- 100 g (3½ oz) fresh spinach
- 3 garlic cloves
- 1 small red onion, chopped
- 1 cup packed fresh parsley and cilantro
- 1½ teaspoons cumin
- 1 teaspoon coriander
- 1 teaspoon baking powder
- 1½ teaspoons salt
- 2–3 tablespoons flour or chickpea flour
- Olive oil, for frying or drizzling
For the Bowl
- 2 cups cooked quinoa or couscous
- 1 cup hummus
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- ½ cup pickled red onions
- Lemon wedges, for serving
Instructions
- Preheat Oven (optional): If you choose to bake the falafel, preheat your oven to 200°C (400°F) and line a baking tray with parchment paper.
- Prepare Falafel Mixture: In a food processor, combine soaked chickpeas, fresh spinach, garlic cloves, chopped red onion, fresh parsley and cilantro, cumin, coriander, salt, and baking powder. Blend until well combined but still slightly coarse. Add flour gradually to bind the mixture.
- Prepare Cooking Surface: Heat olive oil in a skillet over medium heat if frying, or lightly oil the prepared baking tray if baking.
- Form Falafel: Shape the falafel mixture into balls or patties. Chill them in the refrigerator for 30 minutes to help firm them up.
- Cook Falafel: Fry the falafel in hot oil until golden brown and cooked through, turning halfway for even coloring. Alternatively, bake on the prepared tray for about 20-25 minutes, flipping halfway, until golden and crisp.
- Assemble Bowls: In serving bowls, layer cooked quinoa or couscous, a generous dollop of hummus, fresh cucumber slices, cherry tomato halves, and cooked falafel.
- Garnish and Serve: Top the bowls with pickled red onions, a drizzle of olive oil, and a squeeze of lemon juice for brightness. Serve immediately.
Notes
- Soaking the chickpeas overnight is essential for the right falafel texture.
- Chilling the falafel mixture before cooking prevents them from falling apart.
- For a gluten-free option, use chickpea flour instead of regular flour.
- Baking is a healthier alternative to frying and still yields crispy falafel.
- Serve with extra lemon wedges and fresh herbs for garnish if desired.
