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Mediterranean Bowl with Hummus, Falafel & Tahini

A vibrant, plant-based bowl featuring creamy hummus, crispy falafel, fresh veggies, and tahini dressing over grains.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 550
Ingredients Equipment Method Notes

Ingredients
  

Hummus
  • 1 can (15 oz) chickpeas drained and rinsed
  • 1/4 cup tahini paste
  • 2 cloves garlic minced
  • 3 tbsp lemon juice
  • 2 tbsp olive oil
  • salt and pepper to taste
  • 1 tsp ground cumin
  • 0.5 tsp paprika
Falafel
  • 1 can (15 oz) chickpeas drained and rinsed
  • 1 small onion chopped
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh cilantro chopped
  • 2 tbsp all-purpose flour or gluten-free
  • 1 tsp baking powder
  • 0.5 cup vegetable oil for frying
Bowl Assembly
  • 1 cup cooked quinoa or rice
  • 2 cups mixed greens
  • 1 cucumber sliced
  • 2 tomatoes diced
  • 0.5 cup kalamata olives pitted
  • 0.25 cup red onion thinly sliced
Tahini Dressing
  • 0.25 cup tahini paste
  • 2 tbsp water
  • 1.5 tbsp lemon juice
  • 1 clove garlic minced
  • salt to taste

Equipment

  • Food processor
  • Skillet
  • Mixing bowls
  • Whisk

Method
 

  1. Make hummus: Blend chickpeas, tahini, garlic, lemon juice, olive oil, cumin, paprika, salt, and pepper in a food processor until smooth.
  2. Prepare falafel: Pulse chickpeas, onion, parsley, cilantro, flour, baking powder, olive oil, salt, and pepper until chunky.
  3. Shape into balls or patties and fry in hot oil for 3-4 minutes per side until golden. Drain on paper towels.
  4. Whisk tahini dressing: Combine tahini, water, lemon juice, garlic, and salt until smooth.
  5. Assemble bowls: Layer quinoa, hummus, falafel, greens, cucumber, tomatoes, olives, and red onion.
  6. Drizzle with tahini dressing and serve.

Notes

For meal prep, store components separately. Customize with extra spices for heat.