Description
This wholesome Spinach Falafel & Hummus Bowl combines tender, baked falafel made from chickpeas, fresh spinach, cucumber, and red onion, served with creamy homemade hummus and toasted wholemeal pittas. A nutritious and satisfying Middle Eastern-inspired meal that’s perfect for 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
Salad and Serving
- 150g baby spinach
- 1/2 cucumber, sliced
- 1 red onion, finely sliced
- 4 wholemeal pittas, toasted, to serve
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 (for blending)
Instructions
- Prepare the falafel mixture: Heat the oven to 190°C (170°C fan)/gas mark 5 and line a baking sheet with non-stick parchment. Place all falafel ingredients except the olive oil in a food processor, season lightly with salt and pepper, and pulse until the mixture is coarse but combined.
- Shape and bake the falafel: Lightly oil your hands, then shape the falafel mixture into about 16 balls using tablespoons of the mixture. Place them on the baking sheet and press down gently to flatten slightly. Brush the tops with 1 tbsp olive oil and bake for 20-25 minutes until they are firm and golden, turning halfway through baking for even cooking.
- Make the hummus: While the falafel bakes, add all hummus ingredients plus 50ml water into a food processor and blend until smooth and silky. Adjust texture with more water if necessary.
- Assemble the bowl: Divide the baby spinach, sliced cucumber, finely sliced red onion, and baked falafel into separate sections in serving bowls. Add a generous spoonful of hummus into each bowl, then drizzle with extra olive oil and freshly ground black pepper. Serve with toasted wholemeal pittas on the side and extra lemon wedges for squeezing, if desired.
Notes
- Baking the falafel instead of frying reduces fat content and makes it healthier.
- If you prefer a crunchier falafel, you can fry the falafel balls instead of baking.
- For a smoother hummus, peel the chickpeas before blending.
- This recipe is suitable for vegetarians and can be adapted for vegans by ensuring the pita bread contains no dairy.
- The addition of fresh lemon juice brightens the hummus and can be adjusted to taste.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Middle Eastern
Keywords: falafel, hummus, spinach bowl, healthy lunch, vegetarian, Middle Eastern, baked falafel, chickpeas
