Pin It Embrace the vibrant flavors of the Mediterranean with this colorful Falafel Bowl. This dish brings together the satisfying crunch of golden falafel with the cooling creaminess of hummus and tzatziki, all resting on a bed of fresh greens. It is a wholesome, nutrient-dense meal that is as pleasing to the eye as it is to the palate.
Pin It Perfect for a busy weeknight or a healthy meal prep option, this bowl combines the convenience of store-bought falafel with the freshness of raw vegetables. The addition of a rich tahini drizzle ties all the elements together for a truly gourmet experience at home.
Ingredients
- 12 store-bought or homemade falafel balls
- 1 cup hummus
- 1 cup tzatziki
- 1/4 cup tahini sauce
- 4 cups mixed salad greens (arugula, spinach, or romaine)
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup shredded carrots
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon toasted sesame seeds
- Lemon wedges, for serving
Instructions
- Step 1
- If using store-bought falafel, warm according to package instructions. If homemade, cook as desired and set aside.
- Step 2
- Arrange a generous scoop of hummus and tzatziki on each bowl or plate.
- Step 3
- Top with a bed of fresh salad greens, then arrange cherry tomatoes, cucumber, red onion, and shredded carrots over the greens.
- Step 4
- Place 3 falafel balls per serving on top of the vegetables.
- Step 5
- Drizzle tahini sauce over the bowl.
- Step 6
- Garnish with fresh parsley, toasted sesame seeds, and a lemon wedge.
- Step 7
- Serve immediately.
Zusatztipps für die Zubereitung
Achten Sie darauf, die Falafel erst kurz vor dem Servieren zu erwärmen, damit sie ihre knusprige Textur behalten. Da das Rezept Sesam, Milchprodukte und eventuell Gluten enthält, sollten Sie bei Allergien die Zutatenlisten der gekauften Produkte sorgfältig prüfen.
Varianten und Anpassungen
Für eine vegane Variante können Sie das Tzatziki weglassen oder durch eine milchfreie Alternative ersetzen. Für mehr Sättigung lässt sich das Gericht hervorragend mit gekochtem Quinoa oder braunem Reis ergänzen. Eingelegtes Gemüse oder Kalamata-Oliven verleihen der Bowl eine zusätzliche würzige Note.
Serviervorschläge
Diese Falafel Bowl harmoniert wunderbar mit einem spritzigen Weißwein oder einem erfrischenden Minztee. Servieren Sie die Schüsseln sofort, während die Falafel noch warm sind, um den besten Kontrast zum kühlen Gemüse zu genießen.
Pin It With its balance of protein, healthy fats, and fresh produce, this Falafel Bowl is a testament to how simple ingredients can create a spectacular and nourishing meal. Enjoy the authentic taste of the Middle East in the comfort of your own kitchen.
Recipe FAQs
- → Can I make falafel from scratch?
Yes, homemade falafel works beautifully. Soak dried chickpeas overnight, then blend with parsley, cilantro, garlic, cumin, coriander, and baking powder. Shape into balls and fry until golden and crispy.
- → How do I store leftover components?
Store hummus, tzatziki, and tahini sauce in airtight containers for up to a week. Keep chopped vegetables fresh in the refrigerator for 2-3 days. Falafel freezes well for up to 3 months—reheat in the oven or air fryer.
- → What protein alternatives work in this bowl?
Grilled chicken or lamb strips complement the Mediterranean flavors perfectly. For additional plant-based protein, add chickpeas, lentils, or cubes of grilled halloumi cheese.
- → Can I make this dairy-free?
Absolutely. Simply use a dairy-free tzatziki made with coconut yogurt or omit it entirely. The remaining components including hummus, tahini, and vegetables are naturally dairy-free.
- → What other vegetables can I add?
Roasted eggplant, bell peppers, or zucchini work wonderfully. Fresh radishes, sliced beets, or pickled vegetables like turnips and cauliflower add crunch and tanginess.
- → How can I add more substance to this bowl?
Add a base of cooked quinoa, brown rice, or bulgur wheat for extra heartiness. Warm pita bread or flatbread on the side also makes this meal more filling.