Prep time: 2 hours 15 mins | Cook time: 10 mins | Total time: 2 hours 25 mins
The ultimate Mediterranean Bowl with greens, hummus, olives, parsley-tomato salad, classic vegan falafel, and a variety of sauces! My go-to easy recipe when we’re craving Mediterranean cuisine!
Author: Minimalist Baker
Recipe type: Entrée
Cuisine: Vegan, Gluten-Free, Mediterranean-Inspired
1/2 batch Classic Vegan Falafel (see notes for substitutions)
2 cups (120 g) fresh chopped parsley
1/2 cup (90 g) diced tomato
1/4 cup (40 g) diced red onion
2 Tbsp (30 ml) lemon juice
Pinch sea salt
optional: 1 Tbsp (15 ml) extra virgin olive oil
Chili Garlic Sauce
Garlic Dill Sauce
Hummus (or store-bought)
optional: Mixed greens
Kalamata or green olives, pitted
Pita / Pita chips / Flatbread
First prepare falafel by following this recipe. You will only need 12 falafel, which is about 1/2 of the recipe. I like to make a batch ahead of time and keep them uncooked in my freezer so I just have to slightly thaw and pan-fry them when I want a Mediterranean Bowl! This keeps prep/cook time under 30 minutes.
Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.
To serve, divide salad greens and parsley salad between two serving bowls and top with hummus, olives, 6 falafel each and tahini sauce. I also prefer some fresh lemon juice and chili garlic sauce.
Best when fresh!
*If you don’t have time to make falafel, sub raw chickpeas or my Shawarma Chickpeas.
*Nutrition information is a rough estimate for 1 of 2 bowls with tahini sauce, 6 falafel each, (and without chili garlic sauce or garlic dill sauce).
Serving size: 1 of 2 bowls* Calories: 644 Fat: 32.5 g Saturated fat: 3.9 g Carbohydrates: 72.5 g Sugar: 13 g Sodium: 945 mg Fiber: 22.6 g Protein: 25.1 g