This easy vegan falafel bowl recipe combines quinoa, crisp veg, hummus, olives, avocado and vegan feta.
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This colourful falafel bowl recipe is packed with warm falafel, fluffy quinoa, creamy hummus and plenty of crisp, fresh vegetables. Finished with Kalamata olives, pickled onions, avocado, fresh parsley and crumbled vegan feta cheese, it makes a satisfying lunch or easy vegetarian dinner that is completely plant-based.
I love a good bowl meal because you can prepare most of the ingredients in advance and let everyone build their own. There is a lovely mixture of textures here: crispy falafels, crunchy veggies, creamy hummus, salty olives and soft avocado. It feels fresh and nourishing while still being hearty enough to keep you going through the afternoon.
Why You'll Love This Falafel Bowl
This is an easy recipe to customise around whatever you already have in the fridge. You can use homemade falafel, chilled falafel from the supermarket or frozen falafel balls, making it suitable for both relaxed weekend cooking and quick weekday meal prep.
It is also:
- Completely vegan
- Naturally easy to make gluten-free
- Filled with colourful fresh vegetables
- Suitable for preparing in advance
- Easy to scale up for a family
- Delicious with warm or room-temperature falafel
- A great way to use leftover quinoa or other whole grains
The Ingredients
The falafel, hummus and quinoa make these hearty Mediterranean falafel bowls particularly filling. Falafel and creamy hummus provide plant-based protein and fibre, while quinoa adds even more substance without making the bowl feel heavy.
Romaine lettuce, cucumber, cherry tomatoes, red onion and fresh parsley bring freshness and crunch. Avocado adds creaminess, while the Kalamata olives, pickled onions and vegan feta cheese provide the salty, tangy flavours that make Mediterranean bowls so delicious.
Most of the falafel ingredients and bowl toppings are available from larger grocery stores. Vegan feta can usually be found in the chilled plant-based or free-from section. You can also leave it out or replace it with a little extra hummus if needed.
You will need...
- falafel pieces
- cooked quinoa
- cherry tomatoes
- cucumber
- red onion
- romaine lettuce
- avocado
- chopped fresh parsley
- small pickled onions or pickles
- crumbled vegan feta cheese
- pitted Kalamata olives
- hummus
For exact quantities see the recipe card below.
Instructions
Use a large, shallow serving dish to assemble the whole recipe, then divide it between two plates or bowls at the table.
Add the quinoa and falafel
Spoon the cooked quinoa into the bottom half of the serving dish, spreading it out evenly. Arrange the warm falafel balls just above the quinoa, leaving space for the salad ingredients.
The quinoa should be warm or at room temperature rather than piping hot, as this will help prevent the fresh vegetables from wilting.
Add the lettuce
Fill the remaining half of the dish with the chopped romaine lettuce. Gently tuck some of the lettuce around the falafel so the ingredients begin to overlap slightly.
Arrange the tomatoes, pickled onions and olives
Place the halved cherry tomatoes over one side of the lettuce.
Add the pickled onions around the falafel and quinoa, then arrange the Kalamata olives along the lower edge of the dish. Keeping the ingredients in small sections creates the colourful, layered appearance shown in the photographs.
Add the remaining vegetables
Scatter the diced cucumber over the lettuce, followed by the thinly sliced red onion.
Arrange the avocado slices through the centre of the dish, placing them partly over the quinoa and partly over the salad.
Add the hummus and vegan feta
Dollop the hummus around the dish, either in small spoonfuls or as one larger serving on the side.
Crumble the vegan feta cheese generously over the quinoa, vegetables and falafel.
Garnish and dress
Sprinkle the chopped fresh parsley over the entire bowl.
Finish with a generous drizzle of tahini sauce, making sure a little reaches the falafel, quinoa and salad. Add extra lemon juice, black pepper or a small drizzle of olive oil to taste.
Serve
Place the completed falafel bowl in the centre of the table and serve immediately while the falafel is still warm. Use a large serving spoon to divide the quinoa, falafel, vegetables, hummus and toppings between two plates.
How to Get Crispy Falafel
These falafel salad bowls can be made with homemade baked falafels, air-fryer falafel or ready-made falafel from the supermarket.
For the best texture, arrange the falafel in a single layer on a baking sheet. Reheat at 175°C/350°F for 8-10 minutes, or until the outside is hot and lightly crisp. If necessary, line the tray with parchment paper to prevent sticking.
An air fryer is another good option when you want crispy falafels with less oil. Follow the temperature and cooking instructions for your particular brand of falafel, turning the falafel patties halfway through.
The traditional way to prepare falafel involves soaking chickpeas, blending the ground chickpeas with fresh herbs and spices in the bowl of a food processor, shaping the falafel mixture and deep frying it until golden brown. Some falafel recipes use fava beans as well as chickpeas.
For an easier weekday meal, there is no need to make the chickpea patties from scratch. Good-quality chilled or frozen falafel can still make a delicious falafel bowl.
Optional Creamy Tahini Dressing
The bowl is delicious with just creamy hummus, but a drizzle of tahini sauce can take it to the next level.
For a simple dressing, whisk together:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1-2 tablespoons cold water
- A small pinch of salt
- A little olive oil, if desired
Add the water gradually until the dressing is thin enough to drizzle.
To make an incredible creamy tahini yogurt dressing, add two tablespoons of unsweetened vegan Greek-style yoghurt. Some products may be labelled as vegan Greek yogurt. Avoid traditional Greek yogurt, as it is not suitable for a vegan diet.
This sauce gives you the creaminess of a tahini yogurt sauce while keeping the entire meal plant-based.
Print📖 Recipe
Easy Vegan Mediterranean Falafel Bowl Recipe
- Total Time: 10 minutes
- Yield: 2 servings 1x
- Diet: Dairy-Free, Gluten-Free, Vegan, Vegetarian
Description
This easy vegan falafel bowl recipe combines quinoa, crisp veg, hummus, olives, avocado and vegan feta.
Ingredients
- 4-6 falafel pieces, approximately 2-3 per bowl
- 2 cups cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced or sliced
- ¼ red onion, thinly sliced
- 2 cups romaine lettuce
- 1 avocado, sliced
- 2 tablespoons chopped fresh parsley
- 3-6 small pickled onions or pickles
- ½ cup crumbled vegan feta cheese
- ½ cup pitted Kalamata olives
- ½ cup hummus
Instructions
Use a large, shallow serving dish to assemble the whole recipe, then divide it between two plates or bowls at the table.
Spoon the cooked quinoa into the bottom half of the serving dish, spreading it out evenly. Arrange the warm falafel balls just above the quinoa, leaving space for the salad ingredients.
The quinoa should be warm or at room temperature rather than piping hot, as this will help prevent the fresh vegetables from wilting.
Fill the remaining half of the dish with the chopped romaine lettuce. Gently tuck some of the lettuce around the falafel so the ingredients begin to overlap slightly.
Place the halved cherry tomatoes over one side of the lettuce.
Add the pickled onions around the falafel and quinoa, then arrange the Kalamata olives along the lower edge of the dish. Keeping the ingredients in small sections creates the colourful, layered appearance shown in the photographs.
Scatter the diced cucumber over the lettuce, followed by the thinly sliced red onion.
Arrange the avocado slices through the centre of the dish, placing them partly over the quinoa and partly over the salad.
Dollop the hummus around the dish, either in small spoonfuls or as one larger serving on the side.
Crumble the vegan feta cheese generously over the quinoa, vegetables and falafel.
Sprinkle the chopped fresh parsley over the entire bowl.
Finish with a generous drizzle of tahini sauce, making sure a little reaches the falafel, quinoa and salad. Add extra lemon juice, black pepper or a small drizzle of olive oil to taste.
Place the completed falafel bowl in the centre of the table and serve immediately while the falafel is still warm. Use a large serving spoon to divide the quinoa, falafel, vegetables, hummus and toppings between two plates.
Notes
Feta: Brings saltiness; adjust salt in tahini if needed.
Quinoa: Ensure it's cooked and cooled slightly before assembling to prevent soggy greens
Storage: Assemble components in separate containers; refrigerate up to 4-5 days. Reheat falafel in oven for best texture.
- Prep Time: 10 minutes
- Category: Dinner, Lunch
- Method: No Cook
- Cuisine: Mediterranean
Variations and Substitutions
Change the grain
Quinoa works particularly well because it is light but filling. You could replace it with:
- Brown rice
- Bulgur wheat
- Couscous
- Pearl couscous
- Farro
- Cauliflower rice
- A mixture of quinoa and brown rice
Brown rice is particularly good for meal prep because it holds its texture well. Check the packaging on other grains if you need your falafel bowl recipe to be gluten-free.
Add extra vegetables
These bowls are a great way to use up fresh veggies or leftover roasted vegetables. Good options include:
- Shredded purple cabbage
- Sliced bell peppers
- Grated carrot
- Radishes
- Roasted aubergine
- Roasted cauliflower
- Courgette
- Sweet potatoes
- Baby spinach
- Rocket
- Extra fresh tomatoes
Try roasting sweet potatoes and bell peppers on a sheet pan with a little bit of olive oil, salt and balsamic vinegar. Allow them to cool slightly before adding them to the bed of greens.
Turn it into a salad bowl
Leave out the quinoa and add extra romaine lettuce, fresh greens and crunchy vegetables to make lighter falafel salad bowls.
You could also add a tomato cucumber salad, Mediterranean cucumber salad, Israeli salad or vegan Greek salad.
Use a different sauce
Along with tahini dressing, these falafel bowls work well with:
- Vegan tzatziki sauce
- Homemade hummus
- Red pepper hummus
- Garlic sauce
- Harissa
- Zhoug
- Hot sauce
- Lemon and olive oil dressing
A spoonful of pickling liquid from the onions can also be stirred into a tahini dressing for extra acidity.
Add more protein
For particularly hearty plant-based meals, add:
- Chickpeas
- Fava beans
- Lentils
- Edamame
- Extra falafel
- A larger portion of hummus
Need to adapt this falafel bowl to the ingredients you already have? Use the Feast AI prompt below to create your own personalised version.
Make your own falafel
Use your favourite tested falafel recipe to make homemade falafel. Depending on the recipe, the falafel mixture may contain dried soaked chickpeas, onion, garlic, cumin, coriander and plenty of fresh herbs.
Some recipes include chickpea flour as a binder. Only add it when directed by the recipe, as too much can make the falafel balls dry.
Homemade falafel can be baked on a parchment-lined baking sheet, cooked in the air fryer or prepared by deep frying. Baking and air frying generally use less oil.
Serving Suggestions
My favourite way to serve this falafel bowl recipe is with the falafel warm and the quinoa either slightly warm or at room temperature. This creates a lovely contrast with the cool salad, hummus and avocado.
Serve the bowl with warm pita bread or crunchy pita chips for scooping up the hummus. You can also add a squeeze of lemon juice and a drizzle of olive oil just before serving.
For a larger Mediterranean food spread, serve the bowls with:
- Warm pita bread
- Homemade hummus
- Baba ganoush
- Vegan tzatziki
- Stuffed vine leaves
- Roasted vegetables
- A fresh Greek salad
- Pickled vegetables
- Extra tahini sauce
The same ingredients can also be tucked into pita bread to make falafel wraps. This is particularly useful when you have smaller amounts of each ingredient left over.
Meal-Prep and Storage Tips
For the best meal-prep results, store the individual components separately.
Keep the quinoa, vegetables, hummus, vegan feta and falafel in separate airtight containers in the fridge. The prepared ingredients can be refrigerated for up to four or five days, although the exact storage time may depend on the falafel and vegan feta products used.
Wait until serving before cutting the avocado. Alternatively, brush the exposed surface with lemon juice and press reusable food wrap directly against it.
Store wet ingredients such as hummus and dressing away from the romaine lettuce and other fresh greens. This prevents the bowl from becoming soggy.
Reheat the falafel separately in the oven or air fryer, then place the warm falafel over the cold vegetables. The quinoa can be served cold, at room temperature or gently reheated.
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Buy Now → This easy vegan falafel bowl recipe is colourful, flexible and full of contrasting flavours and textures. The combination of warm falafel, fluffy quinoa, fresh vegetables, Kalamata olives, creamy hummus and vegan feta makes it feel much more exciting than an ordinary salad.
It is a brilliant healthy meal for lunch, a quick vegetarian dinner or a make-ahead option for busy weeks. Once you have prepared the different components, assembling the perfect falafel bowl takes only a few minutes.
Frequently Asked Questions
Can I use shop-bought falafel?
Yes. Ready-made falafel is one of the easiest ways to turn this into a quick lunch. You can use chilled, frozen or deli-counter falafel balls. Check that they are labelled vegan, as recipes can vary.
Can I make this falafel bowl in advance?
Most of it can be prepared in advance. Cook the quinoa, chop the crunchy veggies and portion out the hummus, olives and vegan feta. Store everything separately and assemble the bowl when needed.
Add the avocado, dressing and warm falafel just before serving.
Should falafel be served hot or cold?
Falafel can be eaten hot, warm or at room temperature. I think the best falafel for a bowl is warm and slightly crisp on the outside, but cold leftover falafel is also suitable for a packed lunch.
Can I use brown rice instead of quinoa?
Yes. Brown rice, white rice and other whole grains are all great options. This makes the recipe easy to adapt when you have leftover rice from another meal.
Is this recipe gluten-free?
The quinoa, vegetables, hummus, olives and vegan feta are usually gluten-free, but you should check the falafel packaging carefully. Some falafel products contain wheat flour or breadcrumbs.
Serve without pita bread or choose certified gluten-free pita if needed.
Can I freeze a falafel bowl?
Do not freeze the fully assembled bowl because the fresh vegetables, avocado and lettuce will lose their texture.
Falafel usually freezes well, so freeze the falafel separately and prepare the fresh parts of the bowl when you are ready to eat.
What can I use instead of vegan feta?
You can leave it out, add extra hummus or use a crumbled tofu-based feta. Chopped avocado and salted chickpeas are also great options when you want a creamy or savoury topping.
How do I stop homemade falafel from falling apart?
Always follow a reliable homemade falafel recipe and pay close attention to the type of chickpeas specified. Chill the falafel mixture before shaping, avoid making it overly wet and allow the formed falafel patties to rest before cooking.
Is a falafel bowl a healthy meal?
This bowl combines falafel, quinoa, hummus, avocado and a generous selection of fresh vegetables. It provides a mixture of plant protein, carbohydrates, fats and fibre, although the exact nutritional values will depend on the falafel, hummus and vegan feta you use.
If you enjoyed this falafel bowl recipe, share it with your friends and online on social media. Don't forget to also Pin it for later too!
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