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
Scale
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.
