Loaded Hummus & Falafel Bowl…

Loaded Hummus & Falafel Bowl (Anti-Inflammatory)

Description

This Loaded Hummus & Falafel Bowl is a vibrant, anti-inflammatory Mediterranean meal packed with plant-based protein, fiber, healthy fats, and powerful antioxidants. Creamy hummus, crispy baked falafel, fresh vegetables, olive oil, and herbs come together to support gut health, heart health, and inflammation reduction—all while tasting indulgent and satisfying. Perfect for meal prep, clean eating, and anti-inflammatory diets.

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Ingredients

Falafel

• 1 cup dried chickpeas (soaked overnight)

• ½ small onion, roughly chopped

• 3 cloves garlic

• ½ cup fresh parsley

• ½ cup fresh cilantro

• 1 tsp ground cumin

• 1 tsp ground coriander

• ½ tsp turmeric (anti-inflammatory boost)

• ½ tsp smoked paprika

• 1 tbsp olive oil

• Salt & black pepper to taste

• 1 tbsp chickpea flour or oat flour

Hummus

• 1½ cups cooked chickpeas

• ¼ cup tahini

• 2 tbsp fresh lemon juice

• 1 clove garlic

• 3 tbsp extra virgin olive oil

• ½ tsp ground cumin

• Salt to taste

• Cold water as needed for creaminess

Bowl Toppings

• Mixed leafy greens (arugula, romaine, or spinach)

• Cherry tomatoes, halved

• Cucumber, sliced

• Crumbled feta (optional)

• Fresh parsley or mint

• Extra virgin olive oil

• Smoked paprika or sumac

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Instructions

1. Make the Falafel

1. Drain soaked chickpeas thoroughly.

2. Add all falafel ingredients to a food processor and pulse until coarse and crumbly.

3. Chill mixture for 20–30 minutes.

4. Form into small balls.

5. Bake at 400°F (200°C) for 20–25 minutes, flipping halfway, until golden and crisp.
   (Air-fry option: 375°F for 12–15 minutes)

2. Make the Hummus

1. Blend all hummus ingredients until smooth and fluffy.

2. Add cold water gradually for ultra-creamy texture.

3. Adjust seasoning to taste.

3. Assemble the Bowl

1. Spread hummus in the base of a bowl.

2. Arrange falafel, greens, tomatoes, cucumbers, and feta on top.

3. Drizzle with olive oil and sprinkle with herbs and paprika.

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Serving Suggestions

• Serve with warm pita or gluten-free flatbread

• Add pickled red onions or olives for extra gut-friendly flavor

• Pair with golden turmeric tea or mint tea

• Ideal for lunch bowls, dinner meal prep, or post-workout meals

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Variations

• Vegan: Skip feta or use dairy-free feta

• Low-Carb: Replace hummus base with whipped cauliflower tahini

• High-Protein: Add quinoa, lentils, or grilled tofu

• Spicy: Drizzle with harissa or chili-infused olive oil

• Keto-Inspired: Reduce chickpeas, add avocado and leafy greens

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Nutrition (Approx. Per Serving)

• Calories: 450–500

• Protein: 18–22g

• Fiber: 14–16g

• Healthy Fats: 22g

• Key Nutrients: Iron, magnesium, folate, omega-9 fatty acids

• Anti-Inflammatory Compounds: Polyphenols, curcumin, antioxidants

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Why This Bowl Is Anti-Inflammatory

• Chickpeas & greens support gut microbiome health

• Olive oil reduces chronic inflammation

• Turmeric & herbs fight oxidative stress

• Fiber stabilizes blood sugar levels

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Related Questions

Is hummus anti-inflammatory?
Yes—especially when made with olive oil, garlic, and tahini.

Can I meal prep this bowl?
Absolutely. Store components separately for up to 4 days.

Is this bowl good for weight loss?
Yes. It’s high in fiber and protein, keeping you full longer.

Is falafel healthy?
Baked or air-fried falafel is nutrient-dense and heart-healthy.

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Final Thoughts

This Loaded Hummus & Falafel Bowl proves that anti-inflammatory eating can be bold, satisfying, and deeply nourishing. It’s a perfect example of how Mediterranean-inspired, plant-based meals support long-term wellness without sacrificing flavor. Whether you’re focused on clean eating, gut health, or inflammation reduction, this bowl deserves a regular spot in your rotation.