Mediterranean Falafel Bowl with Hummus and Dolmades

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-21 · Updated 2026-05-21

A vibrant falafel bowl featuring crispy falafel, creamy hummus, tangy dolmades, and fresh vegetables over herbed rice pilaf. This mediterranean-inspired vegetarian (vegetarian) ready in about 70 minutes blends medium onion, chopped, garlic cloves, fresh parsley, chopped into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 480 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 15-oz can canned chickpeas, drained and rinsed
• 1/2 medium onion, chopped
• 3 cloves garlic cloves
• 1/2 cup fresh parsley, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp baking powder
• 3 tbsp all-purpose flour
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup vegetable oil
• 1 cup prepared hummus
• 8 pieces dolmades (stuffed grape leaves), drained
• 1 cup long grain rice
• 2 tbsp olive oil
• 2 cups vegetable broth
• 2 tbsp fresh mint, chopped
• 1/2 medium cucumber, diced
• 1 medium tomato, diced
• 4 pieces lemon wedges

Instructions

1. Step 1: In a food processor, pulse 1 15-oz can drained chickpeas, 1/2 chopped onion, 3 garlic cloves, and 1/2 cup chopped fresh parsley until coarsely ground but not pureed.
2. Step 2: Transfer mixture to a bowl and stir in 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp baking powder, 3 tbsp all-purpose flour, 1 tsp salt, and 1/2 tsp black pepper until well combined. Chill mixture for 30 minutes.
3. Step 3: Heat 1/4 cup vegetable oil in a deep skillet over medium heat. Form mixture into 12 small balls and fry for 3-4 minutes per side until deep golden and crisp. Drain on paper towels.
4. Step 4: Meanwhile, rinse 1 cup long grain rice under cold water. Heat 2 tbsp olive oil in a saucepan over medium heat, add rice and toast for 2 minutes. Add 2 cups vegetable broth, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until tender. Stir in 2 tbsp chopped fresh mint.
5. Step 5: To serve, arrange falafel, 1 cup prepared hummus, 8 drained dolmades, diced 1/2 cucumber, and 1 diced tomato over the mint rice. Garnish with 4 lemon wedges for squeezing.