Falafel bowl

Lunch

Item Rating: 77/100

1 serving (350 grams) contains 450 calories, 15.0 grams of protein, 20.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (236.5g)

Calories		304.1
% Daily Value*
Total Fat		13.5 g	17%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		540.5 mg	23%
Total Carbohydrates		33.8 g	12%
	Dietary Fiber	6.8 g	24%
	Sugars	3.4 g
protein		10.1 g	20%
Vitamin D		0 mcg	0%
Calcium		67.6 mg	5%
Iron		2.0 mg	11%
Potassium		405.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 121 cal (40.9%)

Protein: 40 cal (13.6%)

Carbs: 135 cal (45.5%)

About Falafel bowl

A falafel bowl is a nutrient-packed dish that typically features fried or baked chickpea-based falafel balls, fresh vegetables, and accompaniments like tahini sauce or hummus, often served over a bed of grains or greens. Originating from Middle Eastern cuisine, falafel is a staple street food that has gained popularity worldwide due to its bold flavors and plant-based ingredients. The primary components of a falafel bowl—chickpeas, vegetables, and olive oil—offer a balanced nutritional profile. Chickpeas are a great source of plant-based protein and dietary fiber, while fresh vegetables add vitamins and antioxidants. Depending on preparation, falafel bowls are often high in essential nutrients like iron, magnesium, and healthy fats, making them a satisfying and health-conscious meal.

Health Benefits

• Chickpeas in falafel are high in dietary fiber, supporting digestive health and helping regulate blood sugar levels.
• Falafel bowls often contain fresh vegetables like tomatoes and cucumbers, which are rich in Vitamin C, an essential antioxidant for immune support.
• Tahini or sesame seeds used in falafel toppings are a significant source of calcium, promoting bone health.
• The olive oil frequently used in dressings is high in monounsaturated fats, which can improve heart health by lowering LDL cholesterol.
• Chickpeas supply plant-based iron, a vital mineral for oxygen transport and energy production in the body.

Dietary Considerations

Allergens: Contains sesame (from tahini or toppings), gluten (if falafel or bowl contains wheat products), legumes (chickpeas)

Suitable for: Vegetarian, vegan (if no dairy is added), mediterranean diet

Not suitable for: Gluten-free diets (unless gluten-free falafel or grains are used), nut-free diets (if nuts are included in sauces or dressings)

Selection and Storage

Store cooked falafel in an airtight container in the fridge for up to 3-4 days. Reheat in the oven or air fryer to retain crispness. Keep fresh vegetables separate to maintain their freshness.

Common Questions About Falafel bowl Nutrition

How much protein and calories are in a falafel bowl?

A typical falafel bowl contains around 12-15 grams of protein and approximately 400-600 calories, depending on ingredients like hummus, pita, or dressing. It's also rich in fiber, mainly from chickpeas and vegetables, and provides essential vitamins like B6, folate, and iron.

Is a falafel bowl suitable for vegans or vegetarians?

Yes, a falafel bowl is typically vegan and vegetarian-friendly because falafel is made from plant-based ingredients like chickpeas, herbs, and spices. Ensure any toppings or dressings like tzatziki or yogurt-based sauces are substituted with vegan alternatives if needed.

Are there any health benefits or concerns with eating a falafel bowl?

Falafel bowls offer health benefits such as being high in fiber, plant-based protein, and essential nutrients like magnesium and folate. However, falafel is often fried, which can increase calorie and fat content, so opting for baked falafel can make it a healthier choice.

What is the recommended serving size for a falafel bowl?

A recommended serving size for a falafel bowl is about 1 to 1.5 cups, including 3-4 falafel balls and a balanced amount of vegetables, grains like quinoa or bulgur, and a small serving of hummus or dressing to keep portions and calories moderate.

How does a falafel bowl compare to a salad with grilled chicken?

A falafel bowl is a plant-based option that is typically higher in fiber but slightly lower in protein compared to a salad with grilled chicken, which offers lean animal protein. Falafel bowls are suitable for vegans and vegetarians, while grilled chicken salads may appeal more to low-carb or keto dieters.

Data Sources & Scientific References