zoomed into the falafel buddha bowl

Easy Falafel Buddha Bowl

  • This post may contain affiliate links. Please read my disclosure policy

    A quick and easy meal prep recipe using store bought ingredients. Sometimes we need to just keep it extra simple, right?! This falafel Buddha bowl is one of my go-to lunch recipes for when I’m feeling lazy but want something super delicious.


    All the ingredients in this recipe are store bought to help you save time and money. This falafel buddha bowl is a great meal prep, make-ahead of time, recipe. It uses store bought falafel mix, hummus, tzatziki, and a combination of grains and vegetables so that you can save time in the kitchen and save money by making it yourself instead of caving and buying another $13 Sweetgreen salad.

    This is one of my go-to meal prep lunches. This recipe makes enough for four servings, so you can make it all at once and put it into four containers for lunch Monday through Thursday (because we all splurge a little bit on Friday’s right?!). Not looking for a meal prep idea? That’s fine too! This recipe is great for a family of four, four roommates, two roommates and some leftovers…whomever you’re cooking this for, it’s sure to be a big hit!

    So, what is a Buddha bowl? I’ve always thought of a Buddha bowl as a big salad bowl filled with whatever veggies, grains, and protein you have on hand. Typically Buddha bowls use a protein source made from beans, tofu, or lentils, in this recipe the falafel (chickpeas) is the protein source. Buddha bowls are always the perfect combination of four elements: a grain, vegetables, a protein, and a sauce that together create a satisfying dish that checks off all the boxes for a well-rounded meal. 

    Let me walk you through this super simple falafel Buddha bowl recipe!

    two falafel buddha bowls

    Ingredients in this Falafel Buddha Bowl

    Falafel: Let’s keep it simple and buy pre-made falafel. Trader Joe’s has two options - one in the freezer aisle and a box mix in the pasta aisle. I know WholeFoods has some great pre-made falafel in both the freezer section and refrigerated area near the other prepared foods. 

    Couscous: We’re going with a Mediterranean feel for this Buddha bowl, so couscous serves as the perfect  base for our bowl. 

    Dips: You can’t have falafel without both hummus and tzatziki! The dips will act as our dressing/sauce.

    Feta Cheese: Including a healthy fat in your bowl like feta cheese helps round this bowl out and increase satiety to keep you feeling full longer.

    Veggies: Spinach, tomatoes, and cucumber to provide all the healthy nutrients!

    hand holding the falafel buddha bowl

    Kitchen Tools Needed for this Recipe

    • Small saucepan
    • Bowls or meal prep tupperware containers
    • Baking sheet
    • Cutting board and knife
    falafel buddha bowl and background items

    How to Make this Easy Falafel Buddha Bowl

    Step One: Preheat the oven to 350° F. Place the falafel on a baking tray and cook for 25-30 minutes. Remove from the oven when cooked and set aside for bowl assembly.

    Step Two: In a small saucepan, cook the couscous according to package instructions, typically around 10-12 minutes. When finished cooking, set aside for bowl assembly.

    Step Three:  While the couscous and falafel are cooking, chop your spinach, tomatoes, and cucumber.

    Step Four:Set out four bowls or tupperware containers to assemble the Buddha bowls in. The bowl will have four quadrants: 1 for the spinach, 1 for the couscous, 1 for the falafel, and 1 for the cucumbers and tomatoes.

    Step Five: Add the following amounts to each bowl: 3 falafel, ~½ cup cooked couscous, 1 cup spinach, ¼ cup cucumber, and ¼ cup tomatoes.

    Step Six: Drizzle 2 tablespoons of tzatziki onto the spinach and dollop 2 tablespoons of hummus in the center of each bowl. 

    Step Seven: Sprinkle ¼ cup of feta cheese all across each bowl. 

    Step Eight: Serve and enjoy as-is or mix the ingredients together!

    zoomed into the falafel buddha bowl

    Easy Falafel Buddha Bowl

    A quick and easy meal prep recipe using store bought ingredients. Sometimes we need to just keep it extra simple, right?! This falafel Buddha bowl is one of my go-to lunch recipes for when I’m feeling lazy but want something super delicious.


    Prep time: 10 min |

    Cook time: 25 min |

    Total time: 35 min

    Cuisine: Mediterranean |

    Serves: 4

    Ingredients:

    • 12 falafel, pre-made or a box mix
    • 1 ⅓ cup, couscous 
    • 4 cups, spinach, roughly chopped 
    • 1 cup, campari tomatoes, chopped
    • 1 cup, cucumber, diced
    • 1 cup, crumbled feta cheese
    • 8 tbsp, hummus
    • 8 tbsp, tzatziki sauce

    Directions:

    1. Preheat the oven to 350° F. Place the falafel on a lightly greased baking tray and cook for 25-30 minutes. Remove from the oven when cooked and set aside for bowl assembly.
    2. In a small saucepan, cook the couscous according to package instructions. When finished cooking, set aside for bowl assembly.
    3. While the couscous and falafel are cooking, chop your spinach, tomatoes, and cucumber.
    4. Set out four bowls or tupperware containers to assemble the Buddha bowls in. The bowl will have four quadrants: 1 for the spinach, 1 for the couscous, 1 for the falafel, and 1 for the cucumbers and tomatoes.
    5. Add the following amounts to each bowl: 3 falafel, ~½ cup cooked couscous, 1 cup spinach, ¼ cup cucumber, and ¼ cup tomatoes.
    6. Drizzle 2 tablespoons of tzatziki onto the spinach and dollop 2 tablespoons of hummus in the center of each bowl. 
    7. Sprinkle ¼ cup of feta cheese all across each bowl. 
    8. Serve and enjoy as-is or mix the ingredients together!
    Notes:
    1. This recipe uses Trader Joe’s box mix falafel. All bake time and cooking instructions will vary based on the product you buy. Please follow the instructions on your specific packaging. But if there are multiple ways to cook, I recommend choosing the baked in the oven option as it will usually produce the best results!

    Nutrition Facts

    Serving Size 1 bowl

    Serves 4


    Amount Per Serving
    Calories 481
    Total Fat 14.7g
      Saturated Fat 7.1g
      Trans Fat 0g
    Cholesterol 43.4mg
    Sodium 1,370.8mg
    Total Carbohydrate 86.6g
      Dietary Fiber 20.8g
      Sugars 7g
    Protein 27.3g

     

    Find on MyFitnessPal as: TWW - Easy Falafel Buddha Bowl


    Author: Christine

    |

    Course: Main Entrees

    |

    Cuisine: Mediterranean

    Keywords: Meal Prep, Simple Recipe, Healthy, Vegetarian


    Ratings and reviews (2)

    ...
    hameesha 10 months, 2 weeks ago

    The buddha bowl with falafel looks so great, would like to try it.

    ...
    NJ
    10 months, 2 weeks ago

    Absolutely delicious!!! Easy to make used Trader Joe’s falafel. Will definitely make this again. YUM!

    Leave a review and star rating: