Spinach Falafel & Hummus Bowl Recipe

Introduction

This Spinach Falafel & Hummus Bowl is a vibrant, wholesome meal that’s perfect for lunch or dinner. Packed with fresh veggies and flavorful falafel, it’s easy to make and deliciously satisfying. Enjoy it with warm wholemeal pittas for a filling plant-based dish.

Ingredients

• 150g baby spinach
• ½ cucumber, sliced
• 1 red onion, finely sliced
• 4 wholemeal pittas, toasted, to serve
• 150g baby spinach (for falafel)
• 400g can chickpeas, drained (for falafel)
• 1 garlic clove, chopped (for falafel)
• 1 tsp ground cumin
• ½ small bunch parsley, finely chopped
• 2 tbsp plain flour
• 1 tbsp olive oil, plus extra for rolling falafel
• 400g chickpeas, drained (for hummus)
• 40ml olive oil, plus extra to serve (for hummus)
• 1 garlic clove, roughly chopped (for hummus)
• 1 lemon, juiced, plus extra to serve (optional)
• 2 tbsp tahini

Instructions

1. Step 1: Preheat the oven to 190°C (170°C fan)/gas mark 5. Line a baking sheet with non-stick parchment paper.
2. Step 2: Combine the falafel ingredients—baby spinach, 400g drained chickpeas, chopped garlic, ground cumin, parsley, plain flour, and a pinch of salt—in a food processor. Pulse until the mixture is coarse but well combined.
3. Step 3: Lightly oil your hands and shape the falafel mixture into about 16 small balls. Place them on the baking sheet and gently press each ball down slightly. Brush the tops with 1 tablespoon of olive oil.
4. Step 4: Bake the falafel for 20 to 25 minutes until golden and firm, turning halfway through to ensure even cooking.
5. Step 5: While the falafel bakes, prepare the hummus. In a food processor, blend the 400g drained chickpeas, roughly chopped garlic, lemon juice, tahini, 40ml olive oil, and 50ml water. Process until smooth and creamy.
6. Step 6: To serve, arrange the baby spinach, cucumber slices, and red onion in separate sections of each bowl. Add the baked falafel and a generous dollop of hummus. Drizzle with extra olive oil and grind some black pepper over the top.
7. Step 7: Serve the bowls with toasted wholemeal pittas and additional lemon wedges for squeezing, if you like.

Tips & Variations

• For a crispier falafel, try lightly pan-frying the balls in oil instead of baking.
• You can substitute parsley with fresh coriander or mint for different flavor notes.
• Add a pinch of chili flakes to the falafel mix for a mild heat.
• If you prefer a smoother hummus, increase the amount of water or olive oil when blending.
• Use gluten-free flour instead of plain flour for a gluten-free version.

Storage

Store leftover falafel and hummus separately in airtight containers in the refrigerator for up to 3 days. Reheat falafel in a hot oven or toaster oven to maintain crispiness. Hummus can be served cold or at room temperature. Fresh vegetables are best served on the day of preparation.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make the falafel mixture ahead of time?

Yes, you can prepare the falafel mixture up to a day in advance. Keep it covered in the refrigerator to maintain freshness before shaping and baking.

What can I use instead of wholemeal pittas?

Feel free to serve the bowls with flatbreads like naan or wraps, or even pita chips for added crunch.

Spinach Falafel & Hummus Bowl Recipe

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★★★★★

4.8 from 97 reviews

• Author: Ethan
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

This Spinach Falafel & Hummus Bowl is a wholesome, nutritious, and flavorful meal. Featuring homemade baked falafel balls blended with chickpeas, spinach, and aromatic spices, paired with a creamy, zesty hummus, fresh cucumber, red onion, and baby spinach, all served alongside toasted wholemeal pittas. This dish combines vibrant textures and tastes, perfect for a healthy lunch or dinner.

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Ingredients

Scale 1x2x3x

Falafel

• 150g baby spinach
• 400g can chickpeas, drained
• 1 garlic clove, chopped
• 1 tsp ground cumin
• 1/2 small bunch of parsley, finely chopped
• 2 tbsp plain flour
• 1 tbsp olive oil, plus extra for rolling and brushing

Hummus

• 400g chickpeas, drained
• 40ml olive oil, plus extra to serve
• 1 garlic clove, roughly chopped
• 1 lemon, juiced, plus extra to serve (optional)
• 2 tbsp tahini
• 50ml water

Salad & Serving

• 150g baby spinach
• 1/2 cucumber, sliced
• 1 red onion, finely sliced
• 4 wholemeal pittas, toasted, to serve

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Instructions

1. Prepare the Oven and Baking Sheet: Preheat your oven to 190°C (170°C fan or gas mark 5). Line a baking sheet with non-stick parchment paper to prevent sticking and for easy cleanup.
2. Make the Falafel Mixture: Place baby spinach, drained chickpeas, chopped garlic, ground cumin, finely chopped parsley, plain flour, and a pinch of salt into a food processor. Pulse the ingredients until you have a rough but combined mix, careful not to over-process it into a paste.
3. Shape and Oil the Falafel Balls: Lightly oil your hands to prevent sticking. Take tablespoons of the falafel mixture and roll into approximately 16 balls. Arrange them evenly spaced on the prepared baking sheet. Gently press each ball down slightly with the palm of your hand to form flattened discs. Brush each falafel lightly with 1 tablespoon of olive oil to promote browning.
4. Bake the Falafel: Bake the falafel in the preheated oven for 20-25 minutes. Halfway through baking, turn the falafel balls to ensure even cooking and a golden, firm exterior.
5. Prepare the Hummus: While the falafel is baking, combine the drained chickpeas, 40ml olive oil, roughly chopped garlic, lemon juice, tahini, and 50ml water in a food processor. Blitz until smooth and silky in texture. If desired, adjust the texture with a little more water or olive oil.
6. Assemble the Bowl: In serving bowls, arrange sections of baby spinach, sliced cucumber, finely sliced red onion, baked falafel, and a generous spoonful of hummus.
7. Finish and Serve: Drizzle the bowls with extra olive oil and season with freshly ground black pepper. Serve with toasted wholemeal pittas on the side and extra lemon wedges for squeezing over the falafel and salad if preferred.

Notes

• You can prepare the falafel mixture ahead of time and keep it chilled before baking.
• To make the falafel gluten-free, substitute plain flour with chickpea flour or gluten-free flour blend.
• If you don’t have a food processor, you can finely mash the chickpeas and stir in finely chopped spinach and herbs, but the falafel may have a coarser texture.
• Adjust the lemon juice in the hummus according to your taste for more or less tang.
• For extra crispiness, you can air fry the falafel balls instead of baking them.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean

Keywords: spinach falafel, hummus bowl, baked falafel, healthy falafel recipe, homemade hummus, Mediterranean bowl, vegetarian meal, wholemeal pitta, chickpeas, healthy lunch