Falafel and hummus bowl

This bowl draws on Lebanese cuisine: chickpea falafel, hummus, couscous and raw vegetables, for 20 g of protein, 74 g of carbs and above all 15 g of fibre (491 kcal). Everything is based on the chickpea, rich in plant protein and fibre. A generous, tasty, filling vegetarian meal that proves you can feast without meat.

Store-bought falafel is often deep-fried and greasy. In a homemade baked version, they keep their protein and fibre for far less fat. Blend the chickpeas (cooked or soaked) with garlic, cumin and parsley, shape balls and bake with a drizzle of oil until golden. Hummus, meanwhile, is fatty: portion it, or make a lighter version.

20 g of protein is fine for a vegetarian dish, but modest for a lifter. Couscous and chickpea complement each other well (grain + legume = complete amino acids). To aim higher, add Greek yogurt as a sauce (if not vegan), more falafel, or edamame. The 15 g of fibre already ensure good satiety.

This bowl rests entirely on the chickpea, and it is no accident: it is one of the most versatile legumes there is. Blended and shaped, it becomes falafel; puréed with tahini, hummus; oven-roasted, a crunchy topping; whole, it enriches salads and simmered dishes. One base, endless preparations.

Nutritionally, it ticks many boxes: about 8 to 9 g of protein per 100 g cooked, huge amounts of fibre, iron and slow carbs, all at low cost and with a low environmental footprint. It is a pillar of vegetarian diets and, for everyone, an excellent way to cut back a little on meat without sacrificing protein or satiety.

The secret of a falafel that holds together without crumbling is moisture. If you use canned cooked chickpeas, drain them thoroughly then pat them dry on a towel: a mix that is too wet sticks and falls apart while cooking. Blend in short pulses, without reducing it to a smooth purée, to keep some bite. If the mix stays sticky, add one or two spoonfuls of chickpea flour or breadcrumbs, then let it rest 20 minutes in the fridge before shaping the balls.

For cooking, a 200 °C oven gives excellent results: place slightly flattened balls on an oiled tray, bake 20 to 25 minutes and turn them halfway. In a pan, a thin layer of oil is enough, about 3 to 4 minutes per side over medium heat. Fresh parsley and coriander are the key to flavour and to the green colour inside: do not skimp on them, and add a pinch of ground coriander for more depth.

The bowl adapts easily. Swap the couscous for bulgur, quinoa or brown rice to change the texture and nutritional profile. Add cooked beetroot, grated red cabbage, red onions pickled with sumac or a few olives for more colour and crunch. As for sauce, a mix of yogurt, lemon and mint brings freshness and protein, while tahini thinned with lemon juice makes a classic, generous sauce.

For meal prep, make each element separately. The falafel keeps 3 days chilled, the hummus 4 to 5 days, the couscous 3 days. Raw vegetables are ideally cut the same day, or stored very dry in a jar. Keep the sauce apart and assemble the bowl at the last moment so the couscous does not go soggy and the falafel keeps its crispness. A few minutes in the oven is enough to reheat them.