Healthy Mediterranean-Inspired Bowls

This hearty chicken falafel bowl has become my weeknight dinner hero, combining the best of Middle Eastern street food with fresh veggies and homemade sauces for a complete meal in one bowl.

I first created these bowls after trying to recreate my favorite food truck meal at home. Now my family requests these bowls weekly, especially when we want something that feels indulgent but is secretly packed with nutrition.

Ingredients

• Storebought falafels: fresh ones save incredible time while still delivering authentic flavor
• Romaine lettuce: provides the perfect crisp base that holds up under toppings
• Field tomato: adds juicy freshness choose the ripest ones available
• Cucumber: brings cooling crunch essential for balancing the warm spices
• Parsley: delivers bright herbaceous notes that cut through richer components
• Hummus: creates a creamy foundation use your favorite brand or homemade
• Red cabbage: quick pickled for tangy crunch and vibrant color
• Chicken breasts: marinated in shawarma spices for authentic flavor
• Sunflower oil: creates the silky base for the garlic sauce
• Garlic cloves: use fresh not pre minced for the best flavor impact

Step-by-Step Instructions

Pickle the Cabbage:

Combine vinegar, sugar and salt in a large bowl, stirring until completely dissolved. Add the sliced red cabbage, ensuring it's fully submerged in the liquid. Allow to sit for at least 30 minutes while you prepare the other components. The longer it sits, the more vibrant pink color and tangy flavor it develops.

Prepare the Chicken Shawarma:

Slice chicken breasts in half lengthwise to create thinner pieces that cook quickly and evenly. Combine olive oil, lemon juice, minced garlic and all spices in a large plastic bag. Add chicken and massage the marinade into every surface. Let rest for 15 minutes at minimum. Preheat your grill to medium high heat. Grill chicken for 5 to 6 minutes per side until internal temperature reaches 165°F. Alternatively, bake in a 400°F oven for 12 to 15 minutes. Allow to rest for 5 minutes before slicing against the grain.

Create the Garlic Sauce:

Add unsweetened soy milk, sunflower oil, minced garlic, lemon juice and salt to your blender or food processor. Blend on high for 10 to 15 seconds only. Watch carefully as the mixture will quickly emulsify and thicken to a creamy consistency similar to mayonnaise. Transfer to a serving container and refrigerate until ready to use.

Assemble the Bowls:

Start with a generous bed of chopped romaine in each bowl. Arrange tomatoes, cucumber, parsley, pickled cabbage, falafels and sliced chicken in separate sections around the bowl. Add a large dollop of hummus and drizzle with garlic sauce. Serve immediately for maximum freshness and texture contrast.

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I discovered the magic of quick pickled cabbage while developing this recipe. The vibrant purple transforms into a beautiful magenta that brightens the entire bowl, and that subtle tang cuts through the richness of the other ingredients perfectly. My daughter who normally avoids anything pickled now requests extra on her bowl.

Make Ahead Options

These bowls are perfect for busy weeknights when prepared strategically. Marinate the chicken up to 24 hours in advance, which actually improves the flavor. The garlic sauce keeps beautifully for up to 5 days in an airtight container in the refrigerator. Quick pickle your cabbage up to a week ahead; it only gets better with time. Chop all vegetables the night before and store in separate containers lined with paper towels to absorb excess moisture. When dinner time arrives, simply cook the chicken, warm the falafels, and assemble your bowls in minutes.

Customization Ideas

Transform these bowls to suit your dietary needs or pantry inventory without sacrificing flavor. Swap chicken for chickpeas or tofu for a vegetarian version. Use quinoa or cauliflower rice as the base instead of lettuce for a heartier meal. Replace the garlic sauce with tzatziki or tahini for a different flavor profile. Add a sprinkle of feta cheese or a drizzle of hot sauce for an extra dimension of flavor. These bowls welcome adaptation while maintaining their Mediterranean essence.

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Cultural Context

Falafel bowls represent the beautiful fusion happening in modern Middle Eastern cuisine. Traditionally, falafel was served in pita bread as street food throughout the Levant region. This deconstructed bowl version maintains authentic flavors while adapting to contemporary preferences for vegetable forward meals. The chicken shawarma element introduces protein traditionally cooked on a vertical rotisserie, while the quick pickled vegetables honor the mezze tradition of small, flavorful accompaniments that enhance the main components.

Frequently Asked Questions About Recipes

→ Can I make the components ahead of time?

Yes! You can marinate and grill the chicken, prepare the pickled cabbage, and make the garlic sauce up to 3 days in advance. Store all components separately in airtight containers in the refrigerator and assemble the bowls fresh when ready to eat.

→ Is there a substitute for the sunflower oil in the garlic sauce?

You can substitute the sunflower oil with canola oil or a light olive oil. Avoid using oils with strong flavors like extra virgin olive oil or coconut oil as they will overpower the garlic flavor.

→ Can I make these bowls vegetarian?

Absolutely! Simply omit the chicken and double the amount of falafels for a protein-rich vegetarian option. You could also add roasted chickpeas for extra protein and texture.

→ How long does the pickled cabbage need to sit?

The pickled cabbage needs at least 30 minutes to develop flavor, but it can sit for up to 24 hours in the refrigerator for even more pronounced tanginess. The longer it sits, the more flavorful it becomes.

→ What's the best way to cook the chicken if I don't have a grill?

You can bake the marinated chicken in a 400°F (200°C) oven for 12-15 minutes until cooked through (internal temperature of 165°F/74°C). Alternatively, you can cook it in a skillet over medium-high heat for about 5-6 minutes per side.

→ Can I use regular milk instead of soy milk for the garlic sauce?

Yes, you can use regular milk, but the sauce may not be as thick. For best results with dairy milk, use whole milk. You can also substitute with unsweetened almond milk or cashew milk.