The Falafel Bowl with Hummus and Tabouli is a delicious, nutrient-packed meal that celebrates the vibrant flavors of Middle Eastern cuisine. This wholesome dish combines three iconic components—crispy falafel, creamy hummus, and refreshing tabouli—into one satisfying bowl. Whether you’re a vegetarian, vegan, or simply looking to expand your culinary repertoire, this recipe is a perfect addition to your meals. Falafel is a beloved Middle Eastern street food made from ground chickpeas, fresh herbs, and a mix of spices, fried to golden perfection. It’s typically served in pita bread or over greens, accompanied by tahini sauce or hummus. In this bowl, the falafel takes center stage, complemented by the nutty, velvety hummus and the zesty, herbaceous tabouli salad. What makes this dish truly special is its versatility. You can customize the base, toppings, and sauces to suit your preferences. Add grains for heartiness, greens for freshness, or pickled vegetables for tangy contrast. Each bite is a symphony of textures and flavors, making this bowl a satisfying meal for any time of the day. Preparing a Falafel Bowl with Hummus and Tabouli at home allows you to enjoy the authentic flavors of Middle Eastern cuisine while controlling the ingredients for a healthier meal. Homemade falafel is far superior to store-bought versions, as it boasts a fresher taste and a crispier texture. Additionally, making hummus and tabouli from scratch ensures you get the best quality and flavor. Although it requires some effort, the result is well worth it. This recipe is ideal for meal prep, family dinners, or even as a centerpiece for a casual gathering. Let’s dive into the recipe and discover how to bring this culinary masterpiece to your kitchen.
Ingredients
For the Falafel:
- 2 cups dried chickpeas, soaked overnight
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 cup fresh parsley leaves
- 1 cup fresh cilantro leaves
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 tablespoons flour (or chickpea flour for a gluten-free option)
- Vegetable oil for frying
For the Hummus:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup tahini
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic
- 1/2 teaspoon cumin powder
- Salt to taste
- 2–3 tablespoons cold water (as needed for consistency)
For the Tabouli:
- 1/2 cup fine bulgur wheat
- 1 cup fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 2 medium tomatoes, finely diced
- 1 small cucumber, finely diced
- 2 green onions, chopped
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- Salt and pepper to taste
For the Bowl Assembly:
- 2 cups cooked rice or quinoa (optional)
- Mixed greens (arugula, spinach, or lettuce)
- Pickled vegetables (turnips or cucumbers)
- Cherry tomatoes, halved
- Sliced avocado (optional)
- Pita bread or pita chips
- Sprinkle of sumac (optional)
Preparation
Step 1: Prepare the Falafel Mixture
Drain the soaked chickpeas thoroughly and pat them dry with a paper towel. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and black pepper. Blend the mixture until it achieves a coarse texture that holds together when pressed. Add the baking powder and flour to the mixture, and pulse a few more times to combine. Transfer the mixture to a bowl, cover it, and refrigerate for 1 hour to allow the flavors to meld and the mixture to firm up.
Step 2: Shape and Fry the Falafel
Using your hands or a falafel scoop, form the chilled mixture into small balls or patties, approximately the size of a walnut. Heat vegetable oil in a deep skillet or fryer over medium heat, ensuring the oil reaches around 350°F. Fry the falafel in batches, being careful not to overcrowd the pan, until they turn golden brown and crispy, about 3–4 minutes per side. Remove the falafel with a slotted spoon and drain on a plate lined with paper towels to absorb excess oil.
Step 3: Make the Hummus
In a food processor, combine the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt. Blend the ingredients until smooth, stopping to scrape down the sides of the bowl as needed. Gradually add cold water, one tablespoon at a time, to achieve a creamy, spreadable consistency. Adjust seasoning to taste. Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with a pinch of paprika or chopped parsley if desired.
Step 4: Prepare the Tabouli
Place the bulgur wheat in a bowl and cover it with boiling water. Let it sit for 15 minutes or until the grains have softened and absorbed the water. Drain any excess liquid and fluff the bulgur with a fork. In a large mixing bowl, combine the prepared bulgur with the parsley, mint, tomatoes, cucumber, and green onions. Drizzle the mixture with lemon juice and olive oil, then season with salt and pepper to taste. Toss the salad thoroughly to ensure all the ingredients are evenly coated.
Step 5: Assemble the Bowl
Start with a base of cooked rice or quinoa in your serving bowl, if using, or directly layer a bed of mixed greens. Add a generous scoop of hummus and tabouli to the bowl, arranging them side by side for a visually appealing presentation. Place several falafel balls or patties on top, followed by your choice of toppings, such as pickled vegetables, cherry tomatoes, and sliced avocado. Garnish with pita bread or pita chips for dipping and a sprinkle of sumac for a tangy finish.
Variation
For a grain-free option, skip the rice or quinoa and add more mixed greens to create a lighter, low-carb version. Enhance the dish with a tangy tahini sauce by whisking together tahini, lemon juice, water, garlic, and a pinch of salt. For those who enjoy spicy food, add harissa or chili flakes to the hummus or falafel mixture for an extra kick. To boost the protein content, include roasted chickpeas or grilled tofu as an additional topping.
Cooking Note
Soaking dried chickpeas overnight is essential for achieving the authentic texture of falafel. Using canned chickpeas may result in a softer mixture that doesn’t hold its shape well. Ensure the oil temperature remains consistent while frying the falafel; a thermometer can be helpful to maintain the optimal frying temperature of 350°F. Fresh herbs are crucial for the flavor of both falafel and tabouli; avoid using dried substitutes.
Serving Suggestions
Pair the Falafel Bowl with Hummus and Tabouli with a side of tzatziki or baba ganoush for a well-rounded Middle Eastern feast. Serve alongside a refreshing mint lemonade or iced tea to balance the rich and zesty flavors. For a complete meal experience, include extra pita bread to scoop up the hummus and tabouli or to wrap the falafel.
Tips
Prepare a double batch of the falafel mixture and freeze uncooked portions for future meals. Experiment with different greens, grains, and vegetables to customize the bowl to your taste. Toast the pita bread lightly to add a satisfying crunch to your meal. Use a mandoline slicer for evenly sliced pickled vegetables, which elevate the bowl’s presentation and flavor.
Prep Time: 20 minutes (excluding chickpea soaking)
Cooking Time: 30 minutes
Total Time: 50 minutes
Nutritional Information (Per Serving):
Calories: ~550
Protein: ~18g
Sodium: ~600mg
FAQs
Q1: Can I bake the falafel instead of frying? Yes, you can bake the falafel at 375°F on a parchment-lined baking sheet. Brush the falafel lightly with oil before baking and cook for 25–30 minutes, flipping halfway through for even browning.
Q2: How do I store leftovers? Store the components separately in airtight containers in the refrigerator for up to three days. Reheat falafel in an oven or air fryer to restore their crispiness before serving.
Q3: Can I make this recipe gluten-free? Absolutely. Use chickpea flour in the falafel mixture and substitute quinoa for bulgur wheat in the tabouli.
Q4: Is this recipe suitable for meal prep? Yes, it’s an excellent choice for meal prep. Prepare all the components in advance and assemble the bowls when ready to serve.
Q5: What other toppings can I use? Roasted vegetables, olives, or a dollop of plain yogurt are excellent additions to enhance the bowl’s flavors.
Conclusion
The Falafel Bowl with Hummus and Tabouli is a celebration of Middle Eastern flavors and a testament to the versatility of plant-based cuisine. This dish combines wholesome ingredients with bold spices and fresh herbs to create a meal that is as nutritious as it is delicious. Perfect for lunch, dinner, or meal prepping, this bowl is a crowd-pleaser that caters to a wide range of dietary preferences. By making the components from scratch, you can enjoy an authentic taste of the Middle East right in your kitchen. From the crispy falafel to the creamy hummus and the refreshing tabouli, every element contributes to a harmonious and satisfying dining experience. Whether you’re enjoying this dish alone, sharing it with family, or impressing guests at a gathering, the Falafel Bowl with Hummus and Tabouli is sure to become a favorite in your culinary repertoire.