These Falafel Bowls are a healthy, vibrant, and flavorful meal loaded with fresh veggies, hummus, and homemade garlic sauce. They offer a fantastic way to enjoy Middle Eastern-inspired food with grilled chicken and all the goodness of a bowl-based meal.
Full Recipe:
Ingredients
For the falafel bowls:
- 1 package store-bought falafels (fresh or frozen)
- 1 head romaine lettuce, chopped
- 1 large field tomato, diced
- 1 cucumber, diced
- 1 cup parsley, finely chopped
- Hummus
- Quick pickled red cabbage
For the quick pickled red cabbage:
- 1 cup sliced red cabbage
- 1 cup vinegar
- 2 tsp sugar
- 1 tsp salt
For the garlic sauce:
- 1/2 cup unsweetened soy milk
- 1 cup sunflower oil
- 2 garlic cloves, minced
- 1 tsp lemon juice
- 1/2 tsp salt
For the chicken shawarma:
- 3 chicken breasts
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 2 tsp turmeric
- 2 tsp cumin
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1 tsp salt
Directions
- To make the pickled cabbage, combine vinegar, sugar, and salt in a large bowl until dissolved. Add the sliced red cabbage and let it sit for at least 30 minutes before serving.
- Marinate the chicken breasts with olive oil, lemon juice, garlic, turmeric, cumin, cinnamon, nutmeg, and salt. Let it sit for 10-15 minutes.
- Preheat the grill to medium-high heat. Grill the chicken for 5-6 minutes per side, or until fully cooked. Let the chicken rest before slicing.
- Blend the garlic sauce ingredients in a blender or food processor until emulsified and thickened (about 10-15 seconds).
- To assemble the bowls, add chopped lettuce to each bowl, followed by diced tomatoes, cucumber, parsley, pickled cabbage, falafels, and sliced chicken. Top with hummus and drizzle the garlic sauce on top.
- Serve immediately and enjoy!
Nutrients (per serving)
- Calories: 636 kcal
- Carbohydrates: 48g
- Protein: 51g
- Fat: 27g
- Saturated Fat: 4g
- Polyunsaturated Fat: 4g
- Monounsaturated Fat: 17g
- Trans Fat: 1g
- Cholesterol: 108mg
- Sodium: 1721mg
- Potassium: 1640mg
- Fiber: 15g
- Sugar: 12g
- Vitamin A: 14098 IU
- Vitamin C: 28mg
- Calcium: 203mg
- Iron: 8mg
Why Falafel Bowls Are a Great Meal Option
Falafel Bowls offer a balanced mix of protein, fiber, and healthy fats, making them a fantastic meal choice for those seeking a nutritious, satisfying dish. They are an excellent option for vegetarians and meat-eaters alike, thanks to the combination of hearty falafel, hummus, grilled chicken, and fresh vegetables. The falafel provides a rich source of plant-based protein, while the chicken adds additional protein and flavor, making this dish adaptable to different dietary preferences.
What sets these bowls apart is the inclusion of fresh vegetables, which bring both nutrition and vibrant color to the dish. The romaine lettuce, diced tomatoes, cucumber, and parsley provide fiber, vitamins, and antioxidants, which are essential for maintaining overall health. The quick-pickled red cabbage adds a tangy crunch, balancing the rich flavors of the falafel and chicken. The combination of textures—from the crisp vegetables to the creamy hummus and tangy garlic sauce—makes each bite exciting and full of flavor.
Falafel: The Heart of the Bowl
At the heart of every great Falafel Bowl is the falafel itself. These deep-fried balls or patties made from chickpeas (or fava beans), garlic, onions, and spices, are crispy on the outside and tender on the inside. The falafel provides a satisfying crunch that contrasts nicely with the creamy hummus and juicy grilled chicken.
Falafel is a traditional Middle Eastern dish that has gained worldwide popularity for its bold, savory flavor and health benefits. Packed with plant-based protein, fiber, and essential nutrients, falafel is a great choice for those looking to add more legumes into their diet. It’s also a fantastic option for anyone seeking a meatless meal that is still filling and satisfying.
For convenience, store-bought falafel (either fresh or frozen) can be used to save time without compromising on flavor. However, if you’re up for it, homemade falafel can add an extra layer of authenticity and customization, allowing you to control the seasoning and texture to suit your tastes.
Grilled Chicken Shawarma: Adding Flavorful Protein
The addition of grilled chicken shawarma elevates the Falafel Bowl, bringing rich, smoky flavors to the dish. Shawarma is a popular Middle Eastern dish where marinated meat (often chicken, lamb, or beef) is cooked on a vertical rotisserie, creating tender, juicy, and flavorful meat. For this bowl, boneless chicken breasts are marinated with a blend of aromatic spices like turmeric, cumin, cinnamon, and nutmeg. These spices create a warm, earthy flavor that complements the freshness of the vegetables and the richness of the falafel.
Grilling the chicken adds a smoky depth of flavor while keeping it tender and juicy. The marinade—rich in spices, lemon juice, and garlic—infuses the chicken with a tangy and savory taste that makes it an irresistible addition to the bowl. The grilled chicken provides additional protein, making the bowl more satisfying while adding another layer of flavor complexity. If you’re looking for a vegetarian or vegan option, you can omit the chicken and stick with the falafel and hummus for a plant-based meal.
Hummus: The Creamy Base
Hummus is another essential component of these Falafel Bowls, providing a creamy and smooth contrast to the crispy falafel and smoky grilled chicken. This rich, Middle Eastern spread is made primarily from mashed chickpeas, tahini, lemon juice, and garlic, offering a velvety texture and a mild, nutty flavor. Hummus not only adds creaminess but also boosts the nutritional value of the meal, offering a good source of healthy fats, fiber, and protein.
The smoothness of the hummus helps balance the other components in the bowl, tying the dish together with its creamy texture. It also acts as a great base for the falafel and chicken, making it easy to scoop up with vegetables or pita bread. The hummus adds depth to the dish without overwhelming the other ingredients, enhancing the overall flavor without being too heavy.
Quick-Pickled Red Cabbage: A Tangy Crunch
Quick-pickled red cabbage is a wonderful addition to the Falafel Bowl, offering a zesty, tangy crunch that brightens up the entire dish. The quick pickling process—using vinegar, sugar, and salt—creates a tangy and slightly sweet flavor that contrasts beautifully with the savory and creamy elements of the bowl. The cabbage is left to marinate for a short time, allowing it to absorb the pickling flavors while retaining its vibrant color and crunchy texture.
The pickled cabbage adds more than just flavor; it also enhances the dish visually, providing a pop of purple that contrasts with the greens and yellows of the lettuce, cucumber, and falafel. This extra crunch and acidity bring balance to the meal, cutting through the richness of the hummus and falafel, making each bite refreshing and satisfying.
Garlic Sauce: The Finishing Touch
No Falafel Bowl is complete without a drizzle of garlic sauce, which brings a creamy and garlicky kick to the dish. The homemade garlic sauce is made with simple ingredients like unsweetened soy milk, sunflower oil, garlic, and lemon juice. Blended together, these ingredients create a smooth, emulsified sauce that is both creamy and tangy with a bold garlic flavor.
The garlic sauce ties all the ingredients together, adding an extra layer of richness and flavor that complements the falafel, chicken, and vegetables. Its tangy undertones help balance the dish, making it even more satisfying. Whether you drizzle it over the top or serve it on the side, the garlic sauce is an essential element that brings the whole meal together in perfect harmony.
Why Falafel Bowls Are a Healthy Meal Choice
Falafel Bowls are not only delicious but also packed with nutrients. They are a great source of plant-based protein, fiber, and healthy fats, especially when made with hummus and falafel. The addition of grilled chicken provides extra protein and iron, while the vegetables offer essential vitamins and minerals. The quick-pickled red cabbage and fresh parsley add antioxidants and probiotics, contributing to overall digestive health.
Additionally, the ingredients in this bowl are naturally gluten-free, making it an excellent choice for those with dietary restrictions. It’s also highly customizable—if you prefer to leave out the chicken for a vegan version, you can still enjoy a satisfying and nutrient-dense meal.
Conclusion: Why You’ll Love Falafel Bowls
In conclusion, Falafel Bowls are a healthy, vibrant, and flavor-packed meal that’s perfect for any occasion. Whether you’re seeking a quick lunch, a filling dinner, or a satisfying meal prep option, these bowls offer a wonderful combination of textures, flavors, and nutrients. The crispy falafel, tender grilled chicken, creamy hummus, tangy pickled cabbage, and zesty garlic sauce create a perfect harmony of tastes that will leave you feeling satisfied and nourished.
The freshness of the vegetables and the bold spices in the chicken shawarma make this bowl both a comforting and exciting dish to enjoy. Falafel Bowls are not only a treat for the taste buds but also a nutritious option that can be easily customized to suit your dietary preferences. So, the next time you’re craving a hearty yet healthy meal, give these Falafel Bowls a try—they are sure to become a favorite in your recipe rotation!