Name: Mediterranean Falafel, Hummus & Tabbouleh Bowl
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Yield: 4 bowls
Ingredients: — For the falafel —; 1 cup (240 ml) dried chickpeas, soaked in water 12 to 24 hours, drained; 1/2 small yellow onion, roughly chopped; 3 cloves garlic; 1 cup (240 ml) fresh flat-leaf parsley, divided; 1 1/2 teaspoons (8 ml) ground cumin; 1 teaspoon (5 ml) ground coriander; 1 teaspoon (5 ml) kosher salt, divided; 1/2 teaspoon (3 ml) baking powder; 2 tablespoons (30 ml) olive oil, for brushing; — For the tabbouleh and bowls —; 1/2 cup (120 ml) fine bulgur; 3/4 cup (180 ml) boiling water; 1 cup (240 ml) cherry tomatoes, quartered; 2 tablespoons (30 ml) lemon juice; 1 tablespoon (15 ml) extra virgin olive oil; 3/4 cup (180 ml) hummus; 1/4 cup (60 ml) pickled red onions

Mediterranean Falafel, Hummus & Tabbouleh Bowl

Baked herb falafel with hummus, parsley tabbouleh and pickled onions.

By the Bowlyra kitchen Updated November 11, 2026

Prep

30 min

Cook

25 min

Total

55 min

Makes

4 bowls

Real falafel uses soaked dried chickpeas, not canned; canned chickpeas make a mushy falafel that falls apart. Baking instead of frying makes this practical at home. The tabbouleh uses bulgur and lots of parsley.

Why this recipe works

Soaked raw chickpeas have enough starch to bind falafel without flour or egg. Baking powder makes the inside lighter.

Ingredient notes

Do not cook the soaked chickpeas; they go into the falafel raw and cook in the oven. Bulgur contains gluten.

Common mistakes

Using canned chickpeas.
Over-processing into a paste.

What to serve with it

Tahini sauce or warm pita.

Meal prep

Falafel freezes well; reheat in the oven.

More bowls like this

Cooking tips

Soak the chickpeas the night before. Pulse, don't purée; the mixture should be like coarse sand.

Swaps and variations

Use quinoa in the tabbouleh for gluten-free. Air-fry the falafel at 375°F (190°C) for 12 to 15 minutes.

Storing and reheating

Refrigerate within 2 hours for up to 4 days.

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