High Protein Falafel Mezze Bowl
This vibrant, high-protein mezze bowl is packed with flavour, colour and texture — and it’s completely tofu-free. Featuring crispy baked falafel, herby quinoa tabbouleh, lemony sautéed spinach, tangy pink pickles, creamy hummus, and a crunchy, nutty dukkah, it’s a balanced and satisfying meal that’s just as great for lunch prep as it is for dinner with friends. All made with wholefood ingredients and over 30g of plant-based protein per serving.
Takes 50 minutes
Serves 2
Ingredients
For the Baked Falafel:
- 1 × 400g tin chickpeas drained & rinsed
- 1/2 small red onion roughly chopped
- 1 garlic cloves
- 20 g fresh parsley
- 20 g fresh coriander
- 1 tbsp ground cumin
- 1 tbsp ground coriander
- 1 tbsp ground cumin
- ½ tsp salt
- 2 tbsp gram flour or plain flour
- 1 tbsp lemon juice
- 1 tbsp olive oil
For the Quinoa Tabbouleh:
- 100 g quinoa ½ cup, rinsed
- 1 large tomato finely chopped
- ½ cucumber finely chopped
- 15 g fresh mint finely chopped
- 15 g fresh parsley finely chopped
- 1 tbsp olive oil
- Juice of ½ lemon
- Salt & pepper
For the Spinach Spanakopita-Style Sauté:
- 200 g spinach fresh or frozen
- 1 tbsp olive oil
- 1 spring onion finely sliced
- 1 garlic clove finely chopped
- Zest of ½ lemon
- Pinch of salt
For the Quick Pickled Onions:
- 1 small red onion thinly sliced
- 75 ml apple cider vinegar
- 75 ml water
- Pinch of salt
- 1 tsp maple syrup
For the Dukkah:
- 2 tbsp sesame seeds
- 2 tbsp almonds or hazelnuts chopped or whole
- 1 tsp cumin seeds
- 1 tsp coriander seeds
- Pinch of salt
To Serve:
- 2 generous dollops of Happy Pear Hummus
Instructions
Make the Quick Pickled Onions
- Thinly slice the red onion and place in a small bowl or jar. Add the apple cider vinegar, maple syrup, and a pinch of salt. Mix well and set aside to pickle while you prepare the rest. These will become vibrant pink and tangy.
Prepare the Baked Falafel
- Preheat your oven to 200°C (fan 180°C / 400°F) and line a baking tray with parchment. In a food processor, add the chickpeas, red onion, garlic, parsley, cumin, coriander, salt, gram flour, lemon juice, and olive oil. Pulse until just combined — keep a bit of texture. Using damp hands, form the mixture into 6–8 small balls or discs. Place on the tray, brush lightly with olive oil, and bake for 25 minutes, flipping halfway, until golden and crisp.
Cook the Quinoa
- Rinse the quinoa under cold water. Add to a small saucepan with double the amount of water (200ml for 100g quinoa). Bring to the boil, then reduce to a simmer and cook for 10–12 minutes, until fluffy and the water is absorbed. Remove from heat, fluff with a fork, and allow to cool slightly.
Make the Tabbouleh
- Finely chop the tomato, cucumber, mint, and parsley. In a bowl, combine the cooled quinoa with the chopped veg and herbs. Add olive oil, lemon juice, salt and pepper to taste. Mix well and set aside.
Sauté the Spanakopita-Style Spinach
- Heat the olive oil in a frying pan over medium heat. Add the spring onion and garlic, and sauté for 1–2 minutes. Add the spinach and a pinch of salt, and stir until wilted (or defrosted if using frozen).Finish with lemon zest and remove from heat.
Make the Dukkah
- In a dry frying pan, toast the almonds or hazelnuts over medium heat for 2–3 minutes until golden. Add the sesame seeds, cumin seeds, and coriander seeds and toast for another 1–2 minutes until fragrant. Allow to cool slightly, then crush in a mortar and pestle or pulse in a blender until crumbly (not powdered). Stir in a pinch of salt.
Assemble the Mezze Bowl
- Divide the quinoa tabbouleh between two bowls. Add the spinach sauté, 3–4 falafel per bowl, a generous spoon of pickled onions, and a large dollop of Happy Pear hummus. Finish with a generous sprinkle of dukkah and a wedge of lemon.
