Healthy Loaded Mediterranean Falafel Bowl

Imagine a dish that perfectly encapsulates the vibrant, sunny flavors of the Mediterranean. The Loaded Mediterranean Falafel Bowl is not only a feast for the eyes but also a delightful symphony of taste and texture. Packed with wholesome ingredients, it offers a perfect balance of flavors that are both nourishing and satisfying.

Ingredients

Falafel:

• 1 cup dried chickpeas (soaked overnight)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 2 tablespoons flour
• 1 tablespoon cumin
• 1 tablespoon coriander
• 1 teaspoon salt
• 1/2 teaspoon baking soda
• Oil for frying

Bowls:

• 2 cups cooked quinoa
• 1 cucumber, chopped
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese
• 1/2 cup hummus
• 1/4 cup tzatziki sauce
• Fresh dill or parsley for garnish

Dressing:

• Juice of 1 lemon

• 2 tablespoons olive oil

• Salt and pepper to taste

Cooking Method

1. Prepare the Falafel:

   • Drain the soaked chickpeas and blend them in a food processor along with onion, garlic, parsley, flour, cumin, coriander, salt, and baking soda until the mixture is dough-like.
   • Form the dough into small balls or patties.
   • Heat oil in a pan over medium heat and fry the falafel until golden brown on all sides. Alternatively, bake in a preheated oven at 375°F (190°C) for about 20 minutes, turning halfway through.

2. Assemble the Bowls:

   • Divide the cooked quinoa among four serving bowls.
   • Arrange the cucumber, cherry tomatoes, red onion, and olives around the edges.
   • Place 3-4 falafel balls in the center of each bowl.
   • Add a dollop of hummus and tzatziki sauce.

3. Prepare the Dressing:

• In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.

4. Serve:
   • Drizzle the dressing over the bowls.
   • Top with crumbled feta cheese and garnish with fresh dill or parsley.

Nutritional Value

The Loaded Mediterranean Falafel Bowl is a powerhouse of nutrients. Rich in plant-based protein and fiber from the chickpeas and quinoa, it provides sustained energy and aids in digestion. The fresh vegetables add vital vitamins and antioxidants, while olive oil and olives contribute healthy fats known for heart health. The inclusion of feta cheese adds a touch of calcium and protein, making this bowl a balanced, nutrient-dense meal perfect for maintaining a healthy lifestyle.

Best Side Dishes and Drinks

To complement the vibrant flavors of the Mediterranean Falafel Bowl, consider serving it with a side of warm pita bread or a simple Greek salad with cucumbers, tomatoes, and olives tossed in olive oil and lemon juice. For drinks, pair it with a refreshing glass of mint lemonade or a chilled white wine such as Sauvignon Blanc to enhance the Mediterranean experience.

This delightful dish not only pleases the palate but also brings a taste of the Mediterranean to your table, making it a perfect choice for a health-conscious, flavorful meal.