Description
A vibrant and nutritious Spinach Falafel & Hummus Bowl combining homemade baked spinach falafel, creamy hummus, fresh vegetables, and toasted wholemeal pittas for a wholesome and satisfying meal 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
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)
To Serve:
- 150g baby spinach
- 1/2 cucumber, sliced
- 1 red onion, finely sliced
- 4 wholemeal pittas, toasted
- Extra olive oil, for drizzling
- Black pepper, to taste
- Extra lemon, for squeezing (optional)
Instructions
- Prepare the falafel mixture: Heat the oven to 190C/170C fan/gas 5 and line a baking sheet with non-stick parchment. In a food processor, combine the falafel ingredients except the olive oil—these include baby spinach, drained chickpeas, chopped garlic, ground cumin, finely chopped parsley, and plain flour. Season lightly with salt and pulse until the mixture is coarse but holds together.
- Shape and bake falafel: Lightly oil your hands, then take tablespoon-sized portions of the falafel mixture and roll them into about 16 balls. Place them on the prepared baking sheet and gently press each ball down slightly with your palm. Brush the tops with 1 tbsp olive oil. Bake for 20-25 minutes, turning halfway, until the falafel balls are firm and golden brown.
- Make the hummus: While the falafel is baking, prepare the hummus by placing chickpeas, 40ml olive oil, roughly chopped garlic, lemon juice, tahini, and 50ml water into a food processor. Blitz until smooth and silky in texture. Adjust seasoning to taste if needed.
- Assemble the bowls: In each serving bowl, arrange sections of fresh baby spinach, sliced cucumber, finely sliced red onion, and baked falafel. Add generous dollops of hummus. Drizzle extra olive oil over the top and grind black pepper to taste. Serve alongside toasted wholemeal pittas and lemon wedges for squeezing, if desired.
Notes
- For crispier falafel, you may choose to lightly spray with oil instead of brushing before baking.
- If you prefer, falafel may also be pan-fried or air-fried, but baking reduces oil usage and calories.
- Ensure the falafel mixture is not too wet; adding a bit more flour or draining chickpeas well can help.
- Hummus consistency can be adjusted with more water or olive oil depending on preference.
- Use fresh lemon juice for best brightness in hummus and salad components.
- This recipe is naturally vegetarian and can be made vegan if using vegan-friendly pittas and tahini.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Middle Eastern
Keywords: spinach falafel, hummus bowl, baked falafel, vegetarian bowl, Middle Eastern recipe, healthy falafel, homemade hummus
