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The Ultimate Fresh Falafel Nourish Bowl

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.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 3 bowls
Calories: 751
Ingredients Method Notes

Ingredients
  

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

Method
 

Prepare the Spiced Kale Falafel:
  1. In a food processor, add the kale and garlic. Pulse repeatedly until finely minced.
  2. 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.
  3. 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).
  4. Taste the mixture and adjust seasonings if desired (more salt, cumin, or lemon juice).
  5. 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.
  6. 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.
  7. Heat a large skillet over medium to medium-high heat. Add 2-3 Tbsp of cooking oil to the hot pan.
  8. Carefully place falafel patties in the pan, ensuring not to overcrowd (cook in batches if necessary, adding more oil for subsequent batches).
  9. Cook for approximately 3-5 minutes per side, or until deep golden brown and crisp. Monitor closely to prevent burning, adjusting heat if needed.
  10. Transfer cooked falafel to a paper towel-lined plate to drain excess oil.
Create the Vibrant Herb & Cucumber Medley:
  1. 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:
  1. If using fresh greens, arrange them at the bottom of three serving bowls.
  2. Divide the Vibrant Herb & Cucumber Medley among the bowls.
  3. Add a generous dollop of hummus (about ¼ cup per bowl) to each.
  4. Arrange 5 warm falafel patties in each bowl.
  5. Garnish with 6 olives per bowl.
  6. Serve immediately. Offer optional accompaniments like pita bread, extra lemon wedges, chili garlic sauce, or tahini dressing on the side.
Storage: Best enjoyed fresh. Leftover components should be stored separately in covered containers in the refrigerator for up to 2-3 days. Reheat falafel in an oven or air fryer for best texture.

    Notes

    Estimated Nutritional Information (Per serving - 1 bowl with 5 falafels, ¼ cup hummus, 6 olives, and salad; excludes optional accompaniments like pita or extra sauces):
    • Calories: ~751 kcal
    • Protein: ~32.5 g
    • Fat: ~35.9 g
    • Carbohydrates: ~96.4 g
    • Fiber: ~27.9 g
    Disclaimer: Nutritional values are estimates calculated using standard food composition databases and can vary based on exact ingredient choices, brands, portion sizes, and cooking methods (e.g., amount of oil absorbed). This information is for guidance only.