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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
