The Ultimate Mediterranean Bowl

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Serving of our vegan Mediterranean Bowl with hummus, falafel, tahini sauce, olives, and pita

Say hello to my dream meal.

A bowl full of greens, veggies, olives, hummusfalafel, and tahini sauce. Swoon.

I’m convinced I could eat this every day for the rest of my life and never tire of it. Who’s with me!?

Stirring together ingredients for a parsley salad for vegan Mediterranean Bowls

The base of this bowl is my go-to parsley, tomato, and onion salad with a simple dressing of lemon juice, olive oil, and sea salt. It takes 5 minutes and I make it at least once a week for falafel night.

Yes, we have falafel night and it’s the highlight of my week. Don’t judge.

Cooking vegan falafel in a cast-iron skillet for Mediterranean Bowls

Speaking of falafel, this is my favorite recipe at the moment. It’s absolutely perfect in texture and flavor, and comes together faster than most traditional falafel thanks to a quick-soak bean method! Shortcuts for the win.

To keep this bowl a 30-minute recipe, I make these falafel ahead of time and pan-fry them as needed! Best life hack ever, and I always have falafel ready to go when I need them.

Serving of our Vegan Mediterranean Bowl recipe for a healthy plant-based dinner

I hope you guys LOVE this recipe! It’s:

Savory
Crunchy
Healthy
Satisfying
Flavorful
Easy
& SO delicious

This is the perfect meal when you’re craving something vegetable-packed with some serious staying power. One bowl (of 2) boasts more than 25 grams of protein and 22 grams of fiber! Now that’s a lot of plant power.

If you try this recipe let us know! We love seeing your comments, ratings and your photos tagged #minimalistbaker on Instagram. Cheers, friends!

Tahini sauce drizzled over our vegan Mediterranean Bowl recipe

The Ultimate Mediterranean Bowl

The ultimate Mediterranean Bowl with greens, hummus, olives, parsley-tomato salad, classic vegan falafel, and a variety of sauces! My go-to easy recipe when we’re craving Mediterranean cuisine!
Author Minimalist Baker
Print
Ultimate Mediterranean Bowl of vegan falafel, pita, tabbouleh, hummus, olives, and lemon slices
4.69 from 19 votes
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 (bowls)
Course Entree
Cuisine Gluten-Free, Mediterranean-Inspired, Middle Eastern-Inspired, Vegan
Freezer Friendly No
Does it keep? 2-3 Days

Ingredients

FALAFEL*

PARSLEY SALAD

  • 2 cups fresh chopped parsley
  • 1/2 cup diced tomato
  • 1/4 cup diced red onion
  • 2 Tbsp lemon juice
  • 1 pinch sea salt
  • 1 Tbsp extra virgin (or regular) olive oil (optional)

FOR SERVING

  • Hummus (or store-bought)
  • Kalamata or green olives, pitted
  • Pita / Pita chips / Flatbread (optional)

Instructions

  • First prepare falafel by following this 30-Minute Kale Falafel recipe (or this Classic Vegan Falafel recipe for more traditional falafel, although more time consuming). You will need ~10 falafel total, so adjust amounts accordingly. You can also, prepare your falafel ahead of time and keep it uncooked in the freezer. To cook, thaw and cook per recipe instructions for easy, weeknight meals.
  • Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.
  • To serve, divide parsley salad between serving bowls and top with hummus, olives, and desired number of falafel (we recommend ~4-5 per bowl). 
  • Serve with additional sauce of choice (optional) – we prefer our 3-Ingredient Tahini Sauce! We also add some fresh lemon juice, chili garlic sauce, and pita on the side (also optional).
  • Best when fresh! Store leftovers covered in the fridge up to 2-3 days. Store and reheat falafel separately.

Video

Notes

*If you don’t have time to make falafel, sub raw chickpeas or my Shawarma Chickpeas.
*You can learn about the Mediterranean and Middle Eastern origins of the ingredients used in this bowl here: falafel, hummus, tahini, and tabbouleh.
*Nutrition information is a rough estimate calculated with tahini sauce, ~4 falafel per serving, ~1/4 cup hummus per serving, ~6 olives per serving, and without chili garlic sauce or garlic dill sauce.

Nutrition (1 of 2 servings)

Serving: 1 bowls Calories: 561 Carbohydrates: 60.1 g Protein: 18.5 g Fat: 30.7 g Saturated Fat: 3.3 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 1336 mg Potassium: 977 mg Fiber: 15.8 g Sugar: 10.2 g

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  1. I cook u eat says

    The parsley salad reminded me a lot of the tomatoes in the Mediterranean baked sweet potatoes (which is hands down my favorite recipe). To make it more filling and veg heavy I add some tiny potatoes sauteed in olive oil, lemon, and red pepper flakes, some red bell peppers, and cucumber. I serve it on a bed of baby kale and top it with halloumi or feta and a grilled mini pita. As is, this recipe was delicious but had my stomach growling a couple of hours later. Now falafel night is the highlight of my week, too! Thank you!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Thanks for the feedback! We’d think it would be quite filling at 500+ calories per serving, but feel free to add more hummus/pita to make it more filling!

  2. Eliana says

    This bowl was absolutely amazing! I made it last night for a friend (social distanced of course) and it was such a wonderful summer treat. With the high fat and protein content it made the dish satisfying, rich and yet light enough for a hot summer day. It reminded me and my boyfriend of eating in Israel so HUGE compliment. Thanks for this wonderful recipe :)

  3. Baubie says

    Recently, my husband had a stroke and sodium intake needed to be reduced. A Mediterranean diet was recommended. This salad looks amazing but need to have less sodium. How should I modify this recipe?

  4. sam says

    Hi i love tour receipes but these ate very high in carbs – can you indicate where this lies so I can adjust amounts accordingly to reduce the carbs esp for dinner

  5. Jenny says

    This was so wonderful I almost cried when I ate it. My family is moving toward a plant-based diet and this was a fantastic meal that will become a part of the regular rotation. I used the Kale Falafel recipe, your hummus recipe, and the tahini dressing recipe. All wonderful. I was shy on fresh parsley (only had 1 cup,) so I ground up fresh kale and spinach to make the green salad. Looked a little like I had wiped off my lawn mower blade, but it was yummy and nutritious.

  6. Michelle says

    Was looking for some inspiration for an easy yet healthy meal for hubby and I to make together on holiday. This fit the bill completely! As we were on holiday time wasn’t an issue, so we made things at a slower pace and just enjoyed the time together in the kitchen. Even our dog loved the meal! ? My own additions were to add a good handful of mint and some finely chopped radishes as we had a glut of them from our garden to use up. We made our own hummus as I prefer it to shop bought stuff and it is so easy. The falafel we made from here and it was incredible, I made no changes. I had never had it before and was worried I might not like it, but now I see why you make a big batch to always have some at hand to fry up! Omg delish! Hubby said it was a definite do again. Can’t wait to try more of your recipes! Thanks so much!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Thanks so much for sharing your experience, Michelle! We are so glad you enjoyed it! xo

  7. Randa says

    Really enjoyed this recipe! I did add some cucumber to the salad as well and it was very tasty. Reminded me of my father’s cooking (he is Palestinian) from when I was kid.

  8. Irene says

    I would cut back on the carbs and sodium, especially for a diabetic diet, but also interested in trying new ideas. This looks very very appetizing.

  9. Sarah says

    For your falafel, do you think you could premake them and then freeze them? Or how long do they store for you? I love falafel, but as you mentioned, it can be pretty time consuming to make each time! :)

    • Avatar for Dana @ Minimalist BakerSupport says

      Hi Sarah, yes, that will work! There are instructions and info on freezing in the final step of the falafel recipe. Hope that helps!

  10. Debbie says

    I’ve made this twice and love it. I like to add some mint and garlic to the parsley salad but it’s also very tasty as is.

  11. Martha says

    Hi. I love falafel and look forward to trying your recipe. You mentioned you make some ahead of time or always have some ready to fry up. Do you freeze them or make a big batch a d just keep in fridge for maybe a week?

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Martha! You can make a batch ahead of time and keep them uncooked in your freezer so you just have to slightly thaw and pan-fry them when you want a Mediterranean Bowl! This keeps prep/cook time under 30 minutes.

  12. Sam says

    I made this and it didn’t quite turn out well! The used 3/4th the parsley quantity for the salad and even then it was too much/ too overpowering.

  13. Anne says

    So I was going to take a photo but we ate it all before I remembered! This was delicious! I made roasted chickpeas instead of falalfel because I was lazy and also thought it would be healthier since it’s not fried. Also mixed in some leaf lettuce because my husband didn’t want all parsley but he loved the parsley in the end. The dressing was delicious! Will definitely make this again and again!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      The best meals are the ones that are so delicious, you forget to photograph them ;) Thanks for sharing your recipe changes, Anne! We are glad you both enjoyed it!

  14. Liat says

    Hi Dana. Just a technical feedback (the recipe looks fantastic and i will try it very soon!), is that when i input in the serving box anything else than the original recipe amount, the amount of grams in the Parenthesis isn’t adapting itself :-) is there a way to fix that? thanks a lot for all the lovely help!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Liat! We’re in the process of switching over our recipe plug in and we haven’t had time to amend this one yet for adjustable metrics. But it should be done soon! Sorry for any inconvenience in the meantime.

  15. Sarah says

    Absolutely gorgeous. I doubled everything to make 4 portions and cooked up 160g bulgur wheat to add some body to the salad and make it more substantial. Would eat it every night if I could. Can’t wait to eat the leftovers tomorrow!

  16. Maile says

    I made this using the “Better than restaurant falafel” recipe also from this blog and it was great. In addition to the suggested toppings I added some radishes. Great healthy meal, I’ll be making this again. Thanks!

  17. Brooke says

    This was super yummy. I added cucumber and a bit of cooked quinoa to the salad, makes mklinux it more like tabbouli. Also used one of your other falafel recipes and it came out delicious. Thanks!

  18. Deborah says

    I just discovered your page recently and had to try the Mediterranean Bowl. Total joy. I love how the flavors all come together and it was just fun digging into this meal without any worries about calories, fat, etc. I just started eating vegan very recently (like this week) and I just stumbled on your page. Glad I bumped into you. I’ve made a couple of your Granola recipes too and they are awesome. Never wanna buy store brand again. Thanks so much for sharing your fabulous recipes. :)

  19. Danielle says

    I tried this recipe this weekend (my first from your site) and I had a question on texture. I loved the seasoning on the falafel, but it was too mushy. Are there any tips as to have it be a tad more crispy/hard (like those found in restaurants) on the outside?

  20. claudia says

    hi !!!
    why are most healthy recipes so calorie-heavy ?? it seems crazy to me to think that this “healthy ” bowl will blow half of my daily calorie intake ……
    every time I try to find natural and healthy and vegan recipes I end up running the other way because I would blow up like a ballon if I ate like this :(
    so sad …. but congrats on your blog !! every thing you make looks delicious !

  21. Conor says

    We have a local market once a week and there are a pair of lovely women who have a felafel stand. It’s got some interesting ingredients in the wrap like pickles turnip. They are absolutely amazing and the highlight of my week. Thursdays at work and our local coffee shop have become ‘felafel day’ as everyone knows I won’t go without one! Haha

  22. Caitlin says

    I made the salad, falafel, and hummus and ate them together tonight and it was so easy and delicious and I feel great! Thanks!!

  23. victoria says

    Just wanted to thank you for all your recipes, they are all delicious and they are all great recipes – too often you get recipes that look great in pictures but don’t hold up when made, but yours always do. Thank you for all your efforts! You rock!

  24. Cassie says

    Can you please make an ultimate Indian bowl or Thai bowl?? I think with your talent and creativity, you’d whip up something AMAZING!!

  25. Christy says

    Hi Dana! Long time follower here and I just wanted to say how much I love how you have separate categories in your ingredients list. It really helps my eyes stay on track and not searching all around while cooking. Thanks again for everything!

  26. Kennedi says

    I made it for dinner this week…There are not enough stars to show how delicious it tasted!! Perfection in a bowl ?

  27. eva says

    Oh this looks like something I could eat often…as in…very often. Making sure I get the ingredients tomorrow. Is there a possible substitute for the parsley if I can’t find that? Thank you for sharing it
    Eva

  28. ValToo says

    In my first weeks as a vegan 6 months ago, one of you falafel recipes made me realize “oh my goodness, I can do this!” It was the first amazing meal I made. I had never made falafel. I now love it in a box; I love it with a fox. Thank-you for helping me make this transition. I can’t wait to make your Mediterranean bowl!

  29. Elizabeth @ Pineapples and Polka Dots says

    Yum! This looks so delicious, and I love all of those colors! Also, that parsley salad looks like heaven!

  30. Britt says

    YUM! I cannot WAIT to try this one!! I am a huge fan of bowls, and I’m definitely going to try it with some roasted chickpeas. Thanks, Dana!!

  31. Amy | The Whole Food Rainbow says

    That is a truly mega bowl of ultimate deliciousness I love it, and I totally agree I could eat it every day!! :)

  32. Alex says

    I adore that the recipe consists of 6 falafels per person, not a sad two or three that you get at restaurants. You know how to live, lady! Thank you!

  33. Aayushi says

    Currently in school drooling because I FREAKING LOVE MEDITERRANEAN/LEBANESE and i am so looking forward to my sweet potato chickpea broccoli salad for lunch. I am obsessed with you!! Making this on the weekend

  34. Cheryl says

    This looks incredible, will definitely be trying this out! I have a feeling that this will be one of my go to meals ?

    Xx
    Cheryl

    • James Anthony says

      Most of the restaurant is located in the front of a grocery store in Little Village, but we doubt you’ll be doing any shopping while you’re here.