Hummus Falafel Bowls

The idea of "bowls" has gained in popularity over the years, and the guiding principle is a balanced meal where all of your nutritional and taste requirements are met. The main components are a protein, grain, a healthy dose of vegetable goodness, whether they be raw or cooked, additional sources of protein such as nuts or seeds, and a dressing or spread to go along with the other parts. It's really no different than planning a dinner and plating up all of the different elements of the meal, only it's a bit more fun when they work together as well as everything does in this case.

You get a double dose of protein-rich chickpea goodness here, because there is no such thing as too many chickpeas. In addition to crispy baked falafels, the bowl is adorned with a healthy dose of creamy hummus too. For additional nutrients and balanced protein, nutty quinoa provides the grain base, and the bowl is also lined with leafy greens, and some baked pita triangles sprinkled with za'atar are tucked in here too. The hummus serves as a dressing, dip and condiment all at the same time. Needless to say, this was an especially enjoyable meal that I felt was particularly suited to hot summer days, but it's so satisfying and nourishing that there is no reason that this would not be equally enjoyable during the colder months of the year.

Hummus Falafel Bowls

Recipe by Lisa Turner
Cuisine: Middle Eastern
Published on July 23, 2019

Home cooked spicy falafels, creamy hummus, quinoa and toasted pita triangles come together in an attractive, nourishing and delicious light summertime Middle-Eastern style meal

Preparation: 20 minutes
Cooking time: 30 minutes

Print this recipe

Falafel:

1 cup dried chickpeas (3 cups cooked or 2 14 oz cans)
2 shallots, chopped
2 cloves garlic, minced or crushed
small handful of fresh parsley, trimmed and chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon paprika
2 red or green chilies, seeded and finely chopped
1 teaspoon baking powder
2 teaspoons sesame oil
1 teaspoon sea salt, or to taste
fresh ground black pepper, to taste

Hummus:

1 cup dried chickpeas (3 cups cooked or 2 14 oz cans)
2 tablespoons olive oil
1/3 cup tahini
2 cloves garlic, chopped
juice from 1 lemon (3 tablespoons)
1 1/2 teaspoons sea salt, or to taste
2 tablespoons za'atar (optional)
1 teaspoon paprika (optional)

To serve:

2/3 cup uncooked quinoa (2 cups cooked)
mixed greens such as baby spinach or leaf lettuce
toasted pita triangles, sprinkled with paprika or za'atar

Instructions:

Rinse 2 cups dried chickpeas (for both the falafel and hummus) and cover with water. Soak for 8 hours or overnight, then drain and rinse. Transfer to a large saucepan and cover with fresh water. Bring to a boil, reduce the heat to medium-low, cover, and simmer until tender — 1 to 1 1/2 hours. Drain and divide the chickpeas into two even portions, one for the falafel and one for the hummus.
Begin by making the falafel. Transfer the chickpeas, shallots, garlic, parsley, cumin, coriander, paprika, chilies, baking powder, sesame oil, salt, and pepper to a food processor. Process until smooth. The mixture should be thick and fairly dry, but if necessary, add a bit more oil. If it is too moist, add a bit of chickpea flour. Chill in the refrigerator for 30 minutes.
Preheat an oven to 375°F and line a baking sheet with parchment paper.
Shape the chilled falafel mixture into small 1-inch balls or 2-inch round discs and transfer to the prepared baking sheet. Bake for 30 minutes or until golden brown, turning them part way through the baking time.
While the falafel is baking, prepare the hummus. Transfer the chickpeas, olive oil, tahini, garlic, lemon juice, and salt to a food processor or high-powered blender. Process until smooth, adding a bit of water as needed to reach a creamy consistency. Taste and adjust seasoning accordingly.
To cook the quinoa, rinse under cold water and transfer to a medium saucepan. Cover with 1 1/3 cups water. Bring to a boil, reduce the heat to medium-low, cover, and simmer until the liquid is absorbed — about 15 minutes. Let sit for 5 minutes, and fluff with a fork.
To makes toasted pitas triangles for the bowls, cut two 7-inch pita breads into triangles and place on a baking sheet lined with parchment paper. Brush with olive oil and scatter paprika or za'atar over top. Toast in a preheated 350° oven for 3 to 5 minutes until golden brown.
To serve, arrange some of the mixed greens over the bottom of large serving bowls. Spoon some of the quinoa into one side of each bowl, and place a few of the falafel over top. Scoop some of the hummus into the bowls and sprinkle with za'atar and paprika if desired. Arrange the pitas along the side of the bowls.
Any remaining falafel, hummus and quinoa will keep well in the refrigerator for a few days in well-sealed containers to serve for another meal.