Golden Falafel & Hummus Bowls

Crispy, spiced falafel served alongside creamy homemade hummus, a colorful array of roasted Mediterranean vegetables, tangy pickled red onions, and warm pita bread for a satisfying and flavorful Israeli-inspired bowl.

• Prep: 40 min
• Cook: 30 min
• Total: 1 hr 10 min
• Servings: 7
• Cuisine: Israeli
• Difficulty: Medium
• Cost: $4.20/serving

Dietary

• Vegan
• Vegetarian
• Pescatarian
• Gluten-Free
• Dairy-Free
• Egg-Free
• Nut-Free
• High-Protein
• High-Fiber

Tags

• comfort food
• savory
• tangy
• healthy
• fry
• roast

Ingredients

• 2 cup dried chickpeas (soaked overnight and drained)
• 1 yellow onion (large, roughly chopped)
• 0.5 cup fresh parsley (roughly chopped)
• 0.25 cup fresh cilantro (roughly chopped)
• 7 clove garlic (minced)
• 2 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon cayenne pepper
• 1 teaspoon baking soda
• 2.5 teaspoon salt
• 0.5 cup chickpea flour
• 4 cup vegetable oil (for frying)
• 2 can chickpeas (15 ounce, rinsed and drained)
• 0.5 cup tahini
• 0.25 cup lemon juice (freshly squeezed)
• 0.25 cup cold water
• 2 eggplants (small, diced into 1-inch cubes)
• 2 zucchinis (diced into 1-inch cubes)
• 2 bell peppers (any color, seeded and diced into 1-inch cubes)
• 3 tablespoon olive oil (extra virgin)
• 0.25 teaspoon black pepper (freshly ground)
• 1 red onion (large, thinly sliced)
• 0.5 cup apple cider vinegar
• 0.5 cup water
• 1 teaspoon sugar
• 7 pita breads (large, warmed)

Instructions

1. For the falafel: In a food processor, combine the soaked and drained dried chickpeas, 1 large roughly chopped yellow onion, 1/2 cup roughly chopped fresh parsley, 1/4 cup roughly chopped fresh cilantro, 4 cloves minced garlic, 2 teaspoons ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon cayenne pepper (if using), 1 teaspoon baking soda, and 1 teaspoon salt. Pulse until finely chopped but not a paste, stopping to scrape down sides. Transfer mixture to a bowl, mix in 1/2 cup chickpea flour, cover, and refrigerate for at least 30 minutes.
2. While falafel mixture chills, prepare pickled onions: In a small saucepan, combine 1 large thinly sliced red onion, 1/2 cup apple cider vinegar, 1/2 cup water, 1 teaspoon sugar, and 1/2 teaspoon salt. Bring to a simmer, then remove from heat and let sit while you prepare other components.
3. For roasted vegetables: Preheat oven to 425°F (220°C). On a large baking sheet, toss 2 diced small eggplants, 2 diced zucchini, and 2 diced bell peppers with 3 tablespoons olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Roast for 20-25 minutes, or until tender and slightly caramelized, flipping halfway through.
4. For the hummus: In a food processor, combine 2 cans of rinsed and drained chickpeas, 1/2 cup tahini, 1/4 cup fresh lemon juice, 3 cloves minced garlic, 1/2 teaspoon salt, and 1/4 cup cold water. Blend until very smooth and creamy, adding more cold water 1 tablespoon at a time if needed to reach desired consistency.
5. Heat 4 cups of vegetable oil in a large deep pot or Dutch oven to 350°F (175°C). Form the falafel mixture into small balls or patties (about 1.5 inches in diameter). Fry in batches for 3-5 minutes until golden brown and cooked through. Remove with a slotted spoon and drain on a paper towel-lined plate.
6. To assemble the bowls: Divide hummus among 7 serving bowls. Top with warm falafel, roasted vegetables, and pickled red onions (drained from their liquid). Serve immediately with warm pita bread.

Notes

Falafel mixture can be prepared a day in advance and stored in the refrigerator. If you prefer to bake the falafel, flatten patties slightly and bake at 400°F (200°C) for 20-25 minutes, flipping once, until golden, though frying yields a crispier result. Roasted vegetables and hummus can also be made ahead of time.

Nutrition (per serving)

• Calories: 720
• Protein: 28 g
• Carbohydrates: 88 g
• Fat: 30 g
• Fiber: 20 g
• Sodium: 1050 mg
• Saturated Fat: 4 g
• Sugar: 10 g