Day 4 - Eat the rainbow every week

Lentil Falafel with Veggie Salad and Hummus

Day 4 celebrates plant-based goodness with herby falafel, a fresh veggie salad, and a generous dollop of hummus. This bowl is a satisfying, fiber-packed, and protein-rich option for both vegans and non-vegans alike. The falafel adds a savory element that pairs beautifully with the creamy hummus and vibrant salad. It’s the perfect dish to keep you energized while boosting your veggie intake!

Prep & Cook Time: 24 h & 50 minutes

Serves 2

Source of fibre/protein

INGREDIENTS:

PREPARE THE LENTIL FALAFEL:

• 100g dry green lentils, soaked for 24h in advance
• 1 small onion, chopped
• 1 garlic clove, minced
• 1 handful of fresh parsley
• 1 handful of fresh coriander leaves
• 1 handful of fresh dill
• 1 tsp ground cumin
• 1 tsp curry powder
• pinch of sea salt and freshly ground black pepper

PREPARE THE HUMMUS:

• 1 x 400g tin chickpeas drained & rinsed
• 3 tbsp olive oil
• 2 tbsp smooth tahini 
• 1 lemon juiced
• 75ml water, plus more if needed
• 1 garlic
• 1 tsp ground cumin
• pinch of sea salt

PREPARE THE PICKLED RED ONION:

• 1 small red onion
• 1/2 lemon, juiced
• pinch of sea salt

PREPARE THE BOWL:

• 60g quinoa
• 1/2 sweet potato, peeled and cut into bite-sized pieces
• 1/2 avocado, cut into bite-sized pieces
• 4 tbsp hummus
• 2 handfuls dark leafy greens (such as spinach, mangold, romaine lettuce)
• 1 small pickled red onion
• 1 tbsp extra virgin olive oil

TO SERVE

• sprinkle of pomegranate seeds

METHOD:

1. Place the dry lentils in a bowl and cover with water. Leave to soak for 24h. 
2. Preheat the oven to 200C/180C fan. Drizzle the chopped sweet potatoes with extra virgin oil and season with sea salt and black pepper and toss to combine until everything is coated. Place the sweet potatoes in a large baking tray and bake for 30-40 minutes, until the potato is tender. Once cooked, set aside to cool.
3. Heat up a pan on the stove and drizzle a tbsp of extra virgin olive oil. Place the onion and garlic and saute for 5 minutes until tender. Add the cumin and curry powder and mix together for 1 more minute until everything is coated. 
4. Add the ingredients from the pan in a food processor with the soaked lentils and fresh parsley, coriander and dill and pulse until the mixture is smooth. Form approximately 6 patties from 2 tablespoons of the mixture each. Put 1 tbsp of extra virgin olive oil in a baking tray and spread to coat the entire surface. Place the patties on the tray, so they are not touching and bake in the oven for 25-30 minutes, until golden brown.
5. To pickle the onion place the onion, lemon juice and salt in a small bowl and toss to combine. Set aside for at least 10 minutes.
6. Place the quinoa into a medium saucepan with 150ml of water and a pinch of salt. Cover, place over medium heat and bring to a gentle simmer. Cook for 12-15 minutes until the water has been absorbed. Then turn off the heat, keep the lid on and leave the quinoa to steam in the residual heat. Allow to cool.
7. In a food processor combine all the ingredients for the hummus and pulse, until smooth and creamy. You can add more water, to make it even smoother, until you reach the desired consistency.
8. Drizzle the chopped lettuce with extra virgin olive oil and toss to combine.
9. Place all the ingredients into a big bowl and sprinkle with pomegranate seeds. Season to taste and enjoy.

Don’t miss tomorrow’s last bowl recipe of the Buddha Bowl series—it’s full of fresh, bold flavors and perfect for anyone looking to keep their meals exciting and nourishing!