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In my continued quest to find protein-rich, plant-based meals to fuel my runs, I picked up a bag of frozen falafel and turned it into a ridiculously good Mediterranean Falafel Bowl. It’s extremely filling, flavorful, has texture perfection (crispy + cozy) and loaded with fresh vegetables for the perfect lunch.
This Mediterranean Falafel Bowl hits all those goals while giving you a super filling and tasty meal in minutes. Check out my other vegetarian Mediterranean recipes to help you “eat the rainbow.”
Table of contents
Why I Made a Mediterranean Bowl Recipe
A friend recommended the restaurant Cava to me, and it might just be my new fav lunch spot. It’s like a Chipotle-style restaurant dedicated to Mediterranean-inspired salads, protein bowls and more. I can easily eat plant-based here and the ingredients are clean and flavorful—it’s addictively delicious.
This is my homemade version of my fav protein bowl from Cava— vibrantly colored and flavored as it features a variety of veggies, sauces and even some vegan feta. It’s also packed with protein and will keep you energized throughout the afternoon. It’s loaded yet won’t leave you feeling bloated or tired.
Mediterranean Falafel Bowl Ingredients
To get a rainbow veggie bowl, you need a few ingredients. This list may seem long yet trust me… you’re not gonna want to miss out on the flavor explosion of all these rich, nutrient-packed ingredients when they’re mixed together.
- Couscous: This is a grain that contains the antioxidant selenium that can help decrease inflammation. Since this does contain gluten, swap with brown rice to make this dish gluten-free.
- Falafels: I fell in love with these tasty, fried balls and like to keep a bag on hand to toss into pitas and in bowls like this one.
- Spinach: My base of choice for a salad-style dish is spinach since it’s mild and not as watery as lettuce. Feel free to use the leafy greens of your choice!
- Herbs: fresh basil and mint are chopped up into this dish and provide great flavor.
- Olive oil: Feel free to use your fav extra-virgin olive oil or even a fun infused one.
- Hummus: Falafel is made from chickpeas and is a great plant-based protein. Add even more protein through a delicious homemade hummus and let it double as a sauce as well!
- English cucumber: I love the crunch that cucumber provides without being overpowering. It also pairs well with fresh mint.
- Kalamata olives: You should know my love for olives by now. I won’t judge how many you toss in if you don’t judge me, either!
- Red onion: This helps bring a sharpness to all the chickpeas and herbs. It’s also colorful… bonus.
- Radishes: Bring even more crunchy veggies with some fresh, quartered radishes. Most grocery stores actually sell already sliced radishes so that can save you a bit of time if you need it.
- Vegan feta: Feta was one of the easiest plant-based switches I’ve made. Vegan feta has a taste and texture so similar to the dairy-filled version that if you served it, people might not know the difference. It adds some creaminess to this dish. If you’re not vegan, feel free to use traditional feta to get some additional protein.
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How to Make a Falafel Bowl
Use this recipe for a filling lunch or as a fun, family dinner that each member can customize as they want. This is a way for you to eat the rainbow with ease, and enjoy doing it! I wanted something easy yet satisfying so I opted for already cooked + frozen falafel. If you have the time to prep your own then go for it! I recommend making Yumna’s homemade Lebanese falafel from her blog, Feel Good Foodie.
Whether you make your own or grab some from the store, they will fit right into this recipe:
Step 1: Start by preparing the couscous and bake the falafel according to the directions on their packages.
Step 2: Toss the prepped couscous with fresh spinach, herbs, fresh-squeezed lemon juice, a drizzle of olive oil, salt and pepper.
Step 3: Since this recipe makes 4 servings if you follow it as-is, divide the herbed couscous mixture evenly between 4 bowls then equally divide up the toppings. I’m using hummus, cucumber, olives, onion, radishes and falafel.
Step 4: Sprinkle with feta cheese (vegan or not) and serve with a lemon wedge + pita bread, if desired. This honestly works great without the pita, yet can be more filling with it if you want to go that route.
I love serving this as falafel salad bowls yet if you want a hand-held version then open up some pitas or grab some flat bread and turn these into falafel wraps.
This is an easy recipe to prep ahead of time as the lemon juice and olive oil tossed around everything will help it stay fresh in that lunchbox until you’re ready to enjoy it.
Easy Falafel Bowl Additions
- Use pickled veggies: Take your red onions up a notch and make some quick pickled red onions. I also buy a big bucket of them at Costco because they’re pickled with jalapeños (and you know I looove the heat!). Swap plain cucumbers for pickled cucumbers. This will create a brighter flavor— and the more flavor the merrier! You can also try pickled radishes or carrots. The options are truly endless!
- Pile on the sauces: If Cava can do, so can we! Try adding a scoop of whipped labneh (not vegan), tahini sauce, tzatziki sauce and hummus to create a flavor explosion.
- Load up on veggies: Add other vegetables like cauliflower, broccoli or roasted sweet potatoes can be a great way to clean out the fridge.
- Use an infused olive oil: I just got some as a Christmas gift from a friend and I plan to drizzle it on everything.
- Add a protein boost: The falafel already has some protein, yet you can always increase by adding Roasted Chickpeas, sesame seeds, pepitas or even some tofu, if you want. You… do you.
More Mediterranean Recipes
If you love vegetarian Mediterranean recipes like I do then try a few more of my favs from warming entrees like this Roasted Vegan Pumpkin Soup and oven-roasted spaghetti squash to marinated celery salad or Greek salad paired with a layered Greek dip.
Take your next gathering up a notch with homemade hummus and a gorgeous green olive tapenade served with bright fruits and veggies.
Crispy Mediterranean Falafel Bowl
Jen HansardIngredients
- 1 cup couscous uncooked
- 16 falafel frozen
- 1 cup spinach chopped
- 2 tbsp fresh basil chopped
- 2 tbsp mint leaves chopped
- 1 tbsp lemon juiced
- 1 tbsp extra-virgin olive oil
- ⅛ tsp sea salt, unrefined
- ⅛ tsp black pepper, ground ground
- ½ cup hummus
- 1 cup English cucumber sliced
- 2 cup cherry tomatoes
- ½ cup Kalamata olives
- ¼ cup red onion thinly sliced
- ½ cup radishes quartered
- ½ cup vegan feta
- 4 pita bread cut into wedges
- 1 lemon cut into wedges
Instructions
- Cook the couscous and heat the falafel according to the package directions.
- Toss the cooked couscous with the spinach, basil, mint, lemon juice, olive oil, salt and pepper.
- Divide the couscous, hummus, cucumber, cherry tomatoes, olives, red onion, radishes and falafel among bowls.
- Sprinkle with the vegan feta and serve with the pita wedges and lemon wedges.
Recipe Notes
- Make Ahead: Cook the couscous up to 2 days ahead and refrigerate it. Toss it with the herbs and dressing just before serving.
- Gluten-Free: Use cooked quinoa in place of the couscous and gluten-free pita or crackers. Check the falafel label, since some brands contain wheat.
- Ingredient Swaps: Swap in any vegetables you have, like bell peppers, other leafy greens or cooked sweet potato.
- Serving Ideas: To make it handheld, stuff pita halves with the couscous, vegetables and falafel.
Nutrition
Common Questions
These fried balls are typically made with chickpeas or fava beans mixed with spices and herbs then fried in oil.
Falafel itself is vegan, yet it may be fried in a non-vegan oil or served with a dairy-based yogurt sauce.
Falafel is a protein-packed addition that works great in a Mediterranean-inspired bowl with hummus, fresh herbs and fresh veggies. Or toss them into a salad, stuff them into a pita, or eat as a snack with a yogurt-based sauce.
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Cava is our favorite “fast food” restaurant! Can you tell me what brand of frozen falafel you like? I’d love to stock up on those to have in my freezer for quick weeknight meals. Thanks!
Hi Chris! I’ve tried a few and love most of them. I think Afia and Good and Gather (target) are the easiest to access.
loved it!