Quick and Easy Plant-Based High-Fiber Falafel Bowl with Creamy Hummus Recipe

Eating a meal that is both satisfying and packed with fiber can be a challenge when you’re short on time. This falafel bowl recipe solves that problem by combining convenience with nutrition. Using store-bought falafel cuts down on prep time, while the plant-based ingredients ensure a fiber-rich, wholesome meal. Plus, the creamy hummus adds a delicious, protein-packed touch that ties everything together.

Whether you want a quick lunch or a filling dinner, this falafel bowl is a perfect choice. It’s colorful, flavorful, and easy to customize. Below, you’ll find the full recipe for the falafel bowl, nutrition facts, and a separate recipe for a creamy hummus that complements the dish perfectly.

Ingredients for the Falafel Bowl

• 4 falafel balls (choose baked or air-fried for less oil)

• 1/2 cup cooked quinoa or brown rice (for extra fiber)

• 1 cup chopped cucumber

• 1 cup cherry tomatoes, halved

• 1/2 cup shredded red cabbage

• 1/2 cup chopped fresh parsley

• 1/4 cup sliced red onion

• 1/2 avocado, sliced

• 1/4 cup kalamata olives (optional)

• 2 tablespoons lemon juice

• Salt to taste

  
  

How to Assemble the Falafel Bowl

1. Prepare the base: Cook quinoa or brown rice according to package instructions. Let it cool slightly.

2. Heat the falafel: Warm the store-bought falafel in the oven or air fryer until crispy.

3. Chop the veggies: While the falafel heats, chop cucumber, tomatoes, cabbage, parsley, and onion.

4. Mix the dressing: Combine lemon juice and salt in a small bowl.

5. Assemble the bowl: Start with a base of quinoa or rice, then add the vegetables, falafel, avocado slices, and olives.

6. Drizzle dressing: Pour the lemon juice dressing over the bowl.

7. Add hummus: Spoon a generous dollop of creamy hummus on the side or on top.

   
   
   
   

Nutrition Facts for One Serving (Approximate)

• Calories: 520 kcal

• Protein: 18 g

• Fiber: 20 g

• Fat: 24 g

• Carbohydrates: 60 g

• Sugar: 6 g

• Sodium: 450 mg

  
  

This bowl provides a balanced mix of macronutrients with a strong focus on fiber, thanks to the quinoa, vegetables, and chickpeas in the falafel and hummus. The fiber content supports digestion and helps keep you full longer.

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🧠 Nutritional Takeaway

• High fiber for the calorie level → satiety + gut health

• Moderate carbs, slow-digesting due to fiber and fat balance

• Heart-healthy fats, minimal saturated fat

• Naturally plant-based, gluten-free, and very blood-sugar friendly

This is an excellent light lunch or dinner, especially for:

• Diabetes or insulin resistance

• Heart health

• Weight management

• Anti-inflammatory eating

🥙 Macro Contribution Highlights

Falafel (4 balls)

• Calories: ~180–200

• Protein: ~8–9 g

• Fat: ~8–10 g

• Fiber: ~5–6 g

Quinoa (½ cup cooked)

• Calories: ~110

• Protein: ~4 g

• Fiber: ~2.5 g

• Carbs: ~20 g

Avocado (½ medium)

• Calories: ~120

• Fat: ~10–11 g (mostly monounsaturated)

• Fiber: ~5 g

Vegetables + Lemon + Parsley

• Calories: ~70–80

• Fiber: ~6–7 g

• Excellent vitamin C, potassium, polyphenols

Kalamata Olives (¼ cup)

• Calories: ~60

• Fat: ~6 g

• Sodium: ~400–450 mg

Creamy Hummus Recipe to Use with the Falafel Bowl

This hummus recipe is adapted from Kylee’s Kitchen and adds a rich, creamy texture that pairs perfectly with falafel. It’s simple to make and loaded with flavor.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed

• 1/4 cup tahini

• 2 tablespoons fresh lemon juice

• 2 tablespoons extra virgin olive oil

• 2 cloves garlic, minced

• 1/2 teaspoon ground cumin

• 1/4 teaspoon smoked paprika (optional)

• Salt to taste

• 2-3 tablespoons water (to adjust consistency)

• Fresh parsley and diced tomatoes for garnish (optional)

  
  

Instructions

1. Combine chickpeas, tahini, lemon juice, olive oil, garlic, cumin, and salt in a food processor.

2. Blend until smooth, adding water one tablespoon at a time to reach desired creaminess.

3. Taste and adjust seasoning if needed.

4. Transfer to a bowl and garnish with parsley, diced tomatoes, and a drizzle of olive oil.

   
   

This hummus can be made ahead and stored in the fridge for up to 5 days. It’s a great dip for veggies or a spread for sandwiches, but it shines as a creamy topping for your falafel bowl.

Tips for Making the Bowl Even Healthier and More Flavorful

• Add more fiber: Include a handful of spinach or kale for extra greens and fiber.

• Boost protein: Add a sprinkle of hemp seeds or pumpkin seeds on top.

• Spice it up: Add a dash of cayenne pepper or harissa sauce for heat.

• Make it gluten-free: Use quinoa or brown rice as the base instead of couscous or pita.

• Use fresh herbs: Fresh mint or cilantro can brighten the flavors.

  
  

This falafel bowl recipe offers a quick, plant-based meal that is rich in fiber and flavor. Using pre-made falafel saves time without sacrificing taste or nutrition. The creamy hummus recipe adds a smooth, protein-rich element that complements the crunchy falafel and fresh vegetables.

Are you a fan of falafels?

• Yes I am!
• Not so much.

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