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.
