Falafel, hummus and raw vegetable bowl

A colourful, complete mezze bowl: crispy falafels, creamy hummus, quinoa and raw vegetables. High in plant protein and fibre, it is a filling vegan lunch full of Middle Eastern flavours.

Preparation: 20 min  |  Cooking: 20 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 479 kcal · 16 g protein · 46 g carbohydrate · 22 g fat

Ingredients

• 8 falafels
• 4 tbsp hummus
• 100 g quinoa
• 1 cucumber
• 2 tomatoes
• 2 handfuls salad leaves
• 1 lemon

Method

1. Cook the quinoa and prepare or reheat the falafels.
2. Cut up the cucumber and tomatoes.
3. Assemble the bowl: quinoa, salad leaves, raw vegetables, falafels.
4. Add a scoop of hummus and a squeeze of lemon.

Nutritional benefits

Falafels (chickpeas), hummus (chickpeas) and quinoa combine plant protein and fibre, for a very filling, 100% plant-based bowl. The raw vegetables add vitamins and freshness. A complete, colourful and balanced lunch with the flavours of the Middle East.

Variations and substitutions

• With rice or bulgur wheat instead of quinoa.
• With a tahini and lemon or yoghurt and mint sauce.
• More raw vegetables: carrot, red cabbage, beetroot.
• With baba ganoush as well as hummus.

Storage and making ahead

The components keep for 3 days if stored separately: assemble just before serving. Ideal for meal prep.

💡 Good to know

Combine falafels and hummus (both made from chickpeas) with a grain such as quinoa: you get a plant-based meal with complete protein.

Read more

Discover more vegetarian recipes · vegan recipes · high-protein recipes · dairy-free recipes.

The foods in this recipe: quinoa · cucumber · tomatoes · salad leaves · lemon.

You might also like these recipes: Oven-baked falafels · Chickpea crackers · Scrambled tofu.