Description
Discover your new favorite go-to meal with this Ultimate Fresh Falafel Nourish Bowl! Packed with homemade spiced kale falafel, a vibrant herb and cucumber medley, creamy hummus, and rich Kalamata olives, this bowl is a celebration of fresh Mediterranean flavors and wholesome ingredients.
Ingredients
Scale
For the Spiced Kale Falafel (yields ~15 falafels):
- 6 ⅔ cups loosely packed kale (tough stems removed and leaves torn)
- 7 large cloves garlic (peeled)
- 2 ½ cups cooked chickpeas (rinsed and drained if canned)
- 2 ½ Tbsp tahini
- 5 Tbsp fresh lemon juice
- 1 tsp ground cumin
- 1 tsp sea salt
- ½ tsp smoked paprika
- Approx. 9-12 Tbsp oat flour (start with 7 Tbsp, add more as needed; use gluten-free if necessary)
- 3-7 Tbsp avocado or olive oil (for pan-frying)
For the Vibrant Herb & Cucumber Medley:
- 3 cups fresh parsley (finely chopped)
- ¾ cup ripe tomatoes (diced)
- ½ cup cucumber (diced)
- 6 Tbsp red onion (finely diced)
- 3 Tbsp fresh lemon juice
- ¼ tsp sea salt
For Assembling the Bowls:
- ¾ cup hummus (homemade or store-bought, divided among bowls)
- 18 Kalamata or green olives (pitted (6 per bowl))
- Fresh greens (e.g., spinach, mixed lettuce, as a base (optional))
Optional Accompaniments:
- Pita bread (pita chips, or flatbread)
- Extra lemon wedges
- Your favorite chili garlic sauce or tahini-based dressing
Instructions
Prepare the Spiced Kale Falafel:
- In a food processor, add the kale and garlic. Pulse repeatedly until finely minced.
- Add the rinsed and drained chickpeas, tahini, 5 Tbsp lemon juice, cumin, 1 tsp sea salt, and smoked paprika to the food processor. Process until the mixture is well combined but still has some texture – avoid making it completely smooth like a purée.
- Transfer the mixture to a mixing bowl. Introduce 7 Tbsp of oat flour and mix. Continue adding oat flour, 1 Tbsp at a time, until the mixture is firm enough to shape into patties (you’ll likely use a total of 9-12 Tbsp).
- Taste the mixture and adjust seasonings if desired (more salt, cumin, or lemon juice).
- Scoop out portions of the falafel dough (about 2-3 Tbsp each, depending on desired size) and form them into patties approximately ½-inch thick. This should yield about 15 falafels.
- Freezing Tip: Uncooked falafel patties can be frozen between layers of parchment paper in an airtight container for up to 1 month. Thaw before cooking.
- Heat a large skillet over medium to medium-high heat. Add 2-3 Tbsp of cooking oil to the hot pan.
- Carefully place falafel patties in the pan, ensuring not to overcrowd (cook in batches if necessary, adding more oil for subsequent batches).
- Cook for approximately 3-5 minutes per side, or until deep golden brown and crisp. Monitor closely to prevent burning, adjusting heat if needed.
- Transfer cooked falafel to a paper towel-lined plate to drain excess oil.
Create the Vibrant Herb & Cucumber Medley:
- In a medium bowl, combine the chopped parsley, diced tomato, diced cucumber, diced red onion, 3 Tbsp lemon juice, and ¼ tsp sea salt. Toss gently to combine all ingredients. Set aside to allow flavors to meld.
Assemble the Ultimate Fresh Falafel Nourish Bowls:
- If using fresh greens, arrange them at the bottom of three serving bowls.
- Divide the Vibrant Herb & Cucumber Medley among the bowls.
- Add a generous dollop of hummus (about ¼ cup per bowl) to each.
- Arrange 5 warm falafel patties in each bowl.
- Garnish with 6 olives per bowl.
- Serve immediately. Offer optional accompaniments like pita bread, extra lemon wedges, chili garlic sauce, or tahini dressing on the side.
Notes
Nutrition Facts (per serving, 1 bowl: 5 falafels, 1/4 cup hummus, 6 olives, salad; excludes optional accompaniments like pita or extra sauces): Calories: 751 kcal | Total Fat: 35.9 g | Total Carbs: 96.4 g (Fiber: 27.9 g) | Protein: 32.5 g
These values are approximate and may vary based on ingredients and preparation. Excludes optional accompaniments like pita or extra sauces.
Nutrition
- Calories: 751