The Ultimate Mediterranean Bowl

Name: The Ultimate Mediterranean Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean, Asian, Middle Eastern
Ingredients: 2 cups fresh chopped parsley; 1/2 cup diced tomato; 1/4 cup diced red onion; 2 Tbsp lemon juice; 1 pinch sea salt; 1 Tbsp extra virgin (or regular) olive oil ((optional)); Tahini Sauce; Chili Garlic Sauce; Dill Sauce; Hummus (or store-bought); Kalamata or green olives, pitted; Pita / Pita chips / Flatbread; 1 1/2 cups dry chickpeas; 1/2 cup chopped fresh parsley; 1/2 cup chopped white onion; 5-7 medium cloves garlic; 2 Tbsp gluten-free oat flour (or gluten-free flour blend); 1 – 1 1/2 tsp sea salt (plus more to taste); 2-3 tsp ground cumin; 1 pinch ground cardamom; 1 tsp ground coriander; 1 pinch cayenne pepper (optional); Grape seed (or other high smoke point) oil for pan fryin

7 steps

Prep:15minCook:15min

The ultimate Mediterranean Bowl with greens, hummus, olives, parsley-tomato salad, classic vegan falafel, and a variety of sauces! My go-to easy recipe when we're craving Mediterranean cuisine!

Updated at: Thu, 17 Aug 2023 13:35:10 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories540.9 kcal (27%)

Total Fat21.5 g (31%)

Carbs70.7 g (27%)

Sugars12.7 g (14%)

Protein21.7 g (43%)

Sodium869.5 mg (43%)

Fiber13.4 g (48%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Combine all the ingredients after the pita in a food processor then fry in oil to make falafels

Step 2

First prepare falafel by following this 30-Minute Kale Falafel recipe (or this Classic Vegan Falafel recipe for more traditional falafel, although more time consuming).

Step 3

You will need ~10 falafel total, so adjust amounts accordingly. You can also, prepare your falafel ahead of time and keep it uncooked in the freezer. To cook, thaw and cook per recipe instructions for easy, weeknight meals.

Step 4

Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.

Step 5

To serve, divide parsley salad between serving bowls and top with hummus, olives, and desired number of falafel (we recommend ~4-5 per bowl).

Step 6

Serve with additional sauce of choice (optional) – we prefer our 3-Ingredient Tahini Sauce! We also add some fresh lemon juice, chili garlic sauce, and pita on the side (also optional).

Step 7

Best when fresh! Store leftovers covered in the fridge up to 2-3 days. Store and reheat falafel separately.

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