Mediterranean Vegan Bowl with Falafel and Tzatziki

Have you ever craved a dish that combines vibrant flavors, nourishing ingredients, and a touch of Mediterranean magic?

This Mediterranean Vegan Bowl is the ultimate answer! Packed with crispy falafel, creamy vegan tzatziki, and an array of fresh vegetables, this bowl is a feast for both the eyes and the taste buds.

It’s a celebration of plant-based goodness that’s as satisfying as it is nutritious.

Perfect for meal prep, a family dinner, or even a casual gathering, this recipe will transport you straight to the shores of the Mediterranean, evoking the sights, smells, and tastes of a vibrant coastal feast.

Imagine a bowl brimming with golden-brown falafel, refreshing tzatziki, and an assortment of colorful vegetables nestled atop a bed of fluffy quinoa or couscous.

Every bite is an explosion of flavor, balanced with creamy, tangy, and zesty notes.

Whether you’re looking to impress guests or simply treat yourself to something special, this Mediterranean Vegan Bowl is the ultimate plant-based meal.

Ingredients

For the Falafel:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1/4 cup all-purpose flour or gluten-free flour
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp baking powder
• Salt and pepper to taste
• 2 tbsp olive oil (for frying or baking)

For the Vegan Tzatziki:

• 1 cup unsweetened coconut yogurt
• 1/2 cucumber, grated and squeezed to remove excess water
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste

For the Bowl:

• 2 cups cooked quinoa or couscous
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red onion, thinly sliced
• 1/4 cup kalamata olives, halved
• 1/4 cup vegan feta cheese (optional)
• Fresh parsley or dill for garnish
• Lemon wedges for serving
• 1 tbsp olive oil for drizzling (optional)
• Sprinkle of za’atar or sumac (optional for added flavor)

Instructions

Step 1: Prepare the Falafel

1. In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking powder, flour, salt, and pepper. Pulse until the mixture is well combined but still slightly coarse. Avoid over-processing to maintain texture.
2. Form the mixture into small balls or patties, about 1.5 inches in diameter.
3. Heat olive oil in a skillet over medium heat. Cook the falafel for 3-4 minutes on each side until golden brown and crispy. Alternatively, bake at 375°F (190°C) for 20-25 minutes, flipping halfway through for even browning.

Step 2: Make the Vegan Tzatziki

1. In a bowl, mix the coconut yogurt, grated cucumber, garlic, lemon juice, dill, salt, and pepper. Stir well to combine.
2. Chill in the refrigerator for at least 10 minutes to let the flavors meld together. For a thicker consistency, let the tzatziki sit longer to allow the cucumber to release its juices.

Step 3: Assemble the Bowl

1. Begin with a base of cooked quinoa or couscous in each serving bowl.
2. Arrange the cherry tomatoes, cucumber, red onion, olives, and falafel around the bowl in visually appealing sections.
3. Add a generous dollop of vegan tzatziki in the center of the bowl.
4. Sprinkle with vegan feta cheese, fresh herbs like parsley or dill, and an optional drizzle of olive oil for extra richness.
5. Top with a light sprinkle of za’atar or sumac if desired for an authentic Mediterranean touch.
6. Serve with lemon wedges on the side for an extra zesty kick.

Tips and Variations

• Spice it up: Add a dash of smoked paprika or cayenne pepper to the falafel mix for extra heat and complexity.
• Meal prep: Both the falafel and tzatziki can be prepared in advance and stored in the fridge for up to three days, making this dish perfect for quick meals during busy weekdays.
• Customizable: Swap quinoa with brown rice, farro, or even a bed of mixed greens for a lighter, salad-style bowl. Grilled vegetables such as zucchini, bell peppers, or eggplant can add a warm, smoky element.
• Gluten-free: Use gluten-free flour for the falafel and stick with quinoa as the base to ensure the recipe is entirely gluten-free.
• Kid-friendly: Cut the falafel into smaller bites and serve with extra tzatziki or hummus for dipping. The vibrant presentation often appeals to kids.
• Add crunch: Top with toasted pine nuts, pumpkin seeds, or crispy pita chips for a satisfying crunch.

Nutritional Information (Per Serving)

• Calories: 450
• Protein: 14g
• Carbohydrates: 52g
• Fat: 18g
• Fiber: 10g
• Sugar: 6g

Conclusion

This Mediterranean Vegan Bowl with Falafel and Tzatziki is more than just a meal—it’s a culinary journey that embodies the vibrant, wholesome flavors of the Mediterranean.

Whether you’re a seasoned vegan or new to plant-based eating, this dish offers a harmonious balance of textures and tastes that will delight your senses and nourish your body.

Bursting with flavor, color, and wholesome ingredients, it’s the perfect dish to enjoy and share.

From the crispy falafel to the creamy tzatziki and the medley of fresh vegetables, each element of this bowl is crafted to provide a satisfying and nutrient-packed experience.

It’s versatile, easy to prepare, and endlessly customizable, making it a must-try for any occasion.

Whether you’re hosting a dinner party, prepping meals for the week, or simply looking for a comforting yet vibrant dish, this Mediterranean Vegan Bowl is sure to impress.

Happy cooking and enjoy the Mediterranean vibes!