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In my continued quest to seek out protein-rich, plant-based meals to gas my runs, I picked up a bag of frozen falafel and turned it right into a ridiculously good Mediterranean Falafel Bowl. It’s extraordinarily filling, flavorful, has texture perfection (crispy + cozy) and loaded with contemporary greens for the right lunch.
As you’ll have seen by the quantity of vegetarian Mediterranean recipes I’ve shared over time, I really like Mediterranean-inspired recipes. Every time I consider “consuming the rainbow” or consuming for longevity, I gravitate in direction of this fashion of consuming.
This Mediterranean Falafel Bowl hits all these objectives whereas providing you with a brilliant filling and engaging meal in minutes.
This dish is vibrantly coloured and flavored because it options quite a lot of veggies, sauces and even some vegan feta. It’s additionally filled with protein and can hold you energized all through the afternoon. It’s loaded but received’t depart you feeling bloated or drained.
A good friend just lately really helpful the restaurant Cava to me, and it would simply be my new fav lunch spot once I’m in Oklahoma Metropolis. It’s like a Chipotle-style restaurant devoted to Mediterranean-inspired salads, protein bowls and extra. I can simply eat plant-based right here and the elements are clear and flavorful—it’s addictively scrumptious.
That is my selfmade model of my fav protein bowl from Cava—loaded with a beautiful array of elements to gas your day.
Mediterranean Falafel Bowl Components
To get a rainbow veggie bowl, you want just a few elements. This listing could appear lengthy but belief me… you’re not gonna need to miss out on the flavour explosion of all these wealthy, nutrient-packed elements after they’re combined collectively.
- Couscous: That is a grain that contains the antioxidant selenium that may assist lower irritation. Since this does comprise gluten, swap with brown rice to make this dish gluten-free.
- Falafels: I fell in love with these tasty, fried balls and prefer to hold a bag readily available to toss into pitas and in bowls like this one.
- Spinach: My base of alternative for a salad-style dish is spinach because it’s gentle and never as watery as lettuce. Be happy to make use of the leafy greens of your alternative!
- Herbs: contemporary basil and mint are chopped up into this dish and supply nice taste.
- Lemon juice: Recent squeezed lemon juice helps brighten up the entire recipe.
- Olive oil: Be happy to make use of your fav extra-virgin olive oil or perhaps a enjoyable infused one.
- Sea salt and black pepper: Add these to style. In case you battle to eat salad then do this tip—toss your leafy greens in olive oil, salt and pepper earlier than including anything. This assist taste these greens in a way more palatable means.
- Hummus: Falafel is made out of chickpeas and is a superb plant-based protein. Add much more protein via a scrumptious selfmade hummus and let it double as a sauce as nicely!
- English cucumber: I really like the crunch that cucumber gives with out being overpowering. It additionally pairs nicely with contemporary mint.
- Kalamata olives: It’s best to know my love for olives by now. I received’t choose what number of you toss in in case you don’t choose me, both!
- Purple onion: This helps convey a sharpness to all of the chickpeas and herbs. It’s additionally colourful… bonus.
- Radishes: Convey much more crunchy veggies with some contemporary, quartered radishes. Most grocery shops truly promote already sliced radishes so that may prevent a little bit of time in case you want it.
- Vegan feta: Feta was one of many best plant-based switches I’ve made. Vegan feta has a style and texture so just like the dairy-filled model that in case you served it, folks won’t know the distinction. It provides some creaminess to this dish. In case you’re not vegan, be happy to make use of conventional feta to get some further protein.
- Entire wheat pita: In order for you, add in some slices of pita bread to behave as dippers or simply to take pleasure in alongside your falafel bowl.
- Lemon wedges: There’s all the time room for extra lemon! As soon as you’re able to dive in, squeeze a lemon wedge over the entire bowl for a last little pizazz.
Make a Falafel Bowl
Use this recipe for a filling lunch or as a enjoyable, household dinner that every member can customise as they need. This can be a means so that you can eat the rainbow with ease, and luxuriate in doing it! I wished one thing simple but satisfying so I opted for already cooked + frozen falafel. In case you have the time to prep your individual then go for it! I like to recommend making Yumna’s selfmade Lebanese falafel from her weblog, Really feel Good Foodie.
Whether or not you make your individual or seize some from the shop, they’ll match proper into this recipe:
Step 1: Begin by getting ready the couscous and bake the falafel in line with the instructions on their packages.
Step 2: Toss the prepped couscous with contemporary spinach, herbs, fresh-squeezed lemon juice, a drizzle of olive oil, salt and pepper.
Step 3: Since this recipe makes 4 servings in case you observe it as-is, divide the herbed couscous combination evenly between 4 bowls then equally divide up the toppings. I’m utilizing 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 truthfully works nice with out the pita, but might be extra filling with it if you wish to go that route.
I really like serving this as falafel salad bowls but if you would like a hand-held model then open up some pitas or seize some flat bread and switch these into falafel wraps.
That is a simple recipe to prep forward of time because the lemon juice and olive oil tossed round every little thing will assist it keep contemporary in that lunchbox till you’re able to take pleasure in it.
Straightforward Falafel Bowl Additions
- Use pickled veggies: Take your pink onions up a notch and make some fast pickled red onions from Kate over at Cookie + Kate. I additionally purchase a giant bucket of them at Costco as a result of they’re pickled with jalapenos (and you understand I looove the warmth!). Swap plain cucumbers for pickled cucumbers. It will create a brighter taste— and the extra taste the merrier! You may also attempt pickled radishes or carrots. The choices are actually countless!
- Pile on the sauces: If Cava can do, so can we! Strive including a scoop of whipped labneh (not vegan), tahini sauce, tzatziki sauce and hummus to create a taste explosion.
- Load up on veggies: Add different greens like cauliflower, broccoli or roasted candy potatoes might be an effective way to wash out the fridge.
- Use an infused olive oil: I simply received some as a Christmas reward from a good friend and I plan to drizzle it on every little thing.
- Add a protein increase: The falafel already has some protein, but you possibly can all the time improve by including Roasted Chickpeas, sesame seeds, pepitas and even some tofu, if you would like. You… do you.
Widespread Questions on Falafel Bowls
These fried balls are sometimes made with chickpeas or fava beans combined with spices and herbs then fried in oil.
Falafel itself is vegan, but it might be fried in a non-vegan oil or served with a dairy-based yogurt sauce.
Falafel is a protein-packed addition that works nice in a Mediterranean-inspired bowl with hummus, contemporary herbs and contemporary veggies. Or toss them right into a salad, stuff them right into a pita, or eat as a snack with a yogurt-based sauce.
Extra Mediterranean Recipes
In case you love vegetarian Mediterranean recipes like I do then attempt just a few extra of my favs from warming entrees like this vegan pumpkin soup and oven-roasted spaghetti squash to marinated celery salad or Greek salad paired with a layered Greek dip.
Take your subsequent gathering up a notch by perfecting a vegan charcuterie board full with homemade hummus and a beautiful inexperienced olive tapenade served with vibrant fruits and veggies.
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Put together couscous and falafel in line with their packages.
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Toss cooked couscous with spinach, herbs, lemon juice, olive oil, salt and pepper.
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Divide herbed couscous combination, hummus, prepped greens and falafel evenly between all bowls.
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Sprinkle vegan feta on prime and serve with a lemon wedge and a few pita bread.
- Be happy to prep the couscous forward of time, as much as 2 days prematurely.
- If you wish to attempt selfmade falafel, take a look at the Lebanese falafel recipe by Really feel Good Foodie.
- Swap out any veggies listed for ones you will have readily available. Tomatoes, different leafy greens, bell peppers or cooked candy potato all works nice on this bowl as nicely.
- As a substitute of consuming it bowl-style, lower a pita in half and stuff with the couscous combination + all of the greens and falafel for an ideal hand-held choice.
Energy: 488kcal, Carbohydrates: 82g, Protein: 16g, Fats: 12g, Saturated Fats: 2g, Polyunsaturated Fats: 3g, Monounsaturated Fats: 6g, Sodium: 884mg, Potassium: 625mg, Fiber: 9g, Sugar: 5g, Vitamin A: 1402IU, Vitamin C: 41mg, Calcium: 132mg, Iron: 4mg
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