Mediterranean Bowl with Falafel, Feta, and Tahini Sauce Recipe
This Mediterranean Bowl is a vibrant and nutritious meal combining fresh mixed leaves, juicy tomato wedges, crisp cucumber, warm falafels, and soft pita bread. Enhanced with creamy feta cheese, briny olives, flavorful hummus, tangy pickled red onions, and a drizzle of rich tahini sauce, this bowl offers a delicious balance of textures and Mediterranean flavors perfect for a wholesome lunch or light dinner.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 1 serving 1x
- Category: Lunch
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Salad
- 1 cup mixed leaves
- 1 tomato, cut into wedges
- ⅓ cucumber, diced
- 6 olives
- 1 pinch parsley, chopped
Protein and Bread
- 4 falafels
- ½ pita bread, warmed
Dressings and Garnishes
- ¼ cup feta cheese, diced or crumbled
- 3 tablespoons hummus
- 1 tablespoon pickled red onions
- 3 tablespoons tahini sauce
- 2 lemon wedges
Instructions
- Prepare the vegetables: Rinse the mixed leaves thoroughly and drain. Cut the tomato into wedges and dice the cucumber into small cubes. Set the olives aside for later use.
- Warm the pita bread: Gently warm the pita bread in a pan over medium heat or in an oven until soft and pliable, about 2-3 minutes. Keep warm.
- Cook the falafels: If using pre-cooked falafels, warm them in a skillet or oven until heated through and lightly crispy on the outside. If raw, cook according to package instructions, typically frying or baking until golden and crisp.
- Assemble the bowl: In a large bowl, layer the mixed leaves as the base. Add the tomato wedges, diced cucumber, olives, and chopped parsley evenly over the greens.
- Add falafels and pita: Place the warm falafels on top of the salad. Cut the warmed pita bread into quarters and arrange beside or on top of the salad components for easy eating.
- Garnish with cheese and sauces: Sprinkle the crumbled or diced feta cheese over the salad. Dollop the hummus and tahini sauce around the bowl or on the side for dipping.
- Finish with pickled onions and lemon: Top with pickled red onions for a tangy bite and serve lemon wedges alongside to squeeze over the bowl to brighten flavors.
- Serve and enjoy: Mix lightly if desired and eat immediately to enjoy the fresh and vibrant Mediterranean flavors.
Notes
- Warm the pita gently to keep it soft and prevent drying out.
- Falafels can be baked for a healthier alternative instead of frying.
- Pickled red onions add a wonderful tangy contrast but can be replaced with fresh red onions if preferred.
- Tahini sauce can be made homemade by blending tahini with lemon juice, garlic, and water or purchased pre-made.
- This bowl can be customized with extra veggies like bell peppers or radishes.
Keywords: Mediterranean bowl, falafel bowl, healthy lunch, vegetarian bowl, hummus recipe, tahini sauce, pita bread, fresh salad