This mezze bowl with courgette falafel is a satisfying, high-protein vegan meal that’s both nutritious and bursting with flavor. Packed with plant-based protein, vibrant Mediterranean flavors, and fresh ingredients, this dish is a perfect option for lunch or dinner.
If you’re meal-prepping for the week or whipping up something quick, this recipe comes together in just 30 minutes.
Why You’ll Love This Vegan Mezze Bowl
This dish is not only delicious but also incredibly nourishing. The courgette falafel provides a protein-packed base with a crispy, golden-brown texture, while the parsley salad and harissa red lentil hummus bring freshness and spice.
Topped with kalamata olives and served with flatbread, this mezze bowl has the perfect balance of flavors and textures.
Here’s why this dish is a must-try:
- High-protein and plant-based – Ideal for those following a vegan diet or simply looking for more plant-powered meals.
- Quick and easy to prepare – Comes together in under 30 minutes, making it perfect for busy schedules.
- Full of Mediterranean flavors – From zesty parsley salad to bold harissa hummus, every bite is packed with taste.
- Great for meal prep – Make a batch of falafels in advance and assemble fresh bowls throughout the week.
Tips for Making the Best Courgette Falafel
Falafel is a staple in many vegan recipes, but this version uses courgette (zucchini) for added moisture and flavor. To achieve the perfect texture and taste, follow these tips:
- Remove excess moisture – After grating the courgette, squeeze out as much liquid as possible using a clean kitchen towel. This helps the falafel hold its shape and prevents it from becoming too soft.
- Use chickpea flour – This enhances the texture and adds extra plant-based protein to the falafel.
- Season generously – Adding spices like cumin, garlic, black pepper, and salt ensures each bite is packed with flavor.
- Choose your cooking method – Air-frying is a great option for a crispy finish with less oil, but pan-frying in olive oil also works well for added richness.
Customizing Your Mezze Bowl
One of the best things about this mezze bowl is how customizable it is. Here are some ideas to tailor the dish to your preferences:
- Make it gluten-free – Use gluten-free flatbread or serve the falafels over quinoa or brown rice.
- Add extra protein – Pair with additional hummus, roasted chickpeas, or tofu for an even higher protein content.
- Swap the sauce – If you’re not a fan of harissa, try a classic tahini dressing or a lemon-garlic yogurt sauce made with plant-based yogurt.
- Incorporate more veggies – Roasted bell peppers, cucumber slices, or shredded carrots can add more color and nutrition.
Serving Suggestions
This mezze bowl is a complete meal on its own, but it pairs well with other Mediterranean-inspired sides. Serve it with:
- Warm pita or naan bread
- A side of tabbouleh or quinoa salad
- Roasted eggplant or baba ganoush
- Pickled vegetables for a tangy contrast
Meal Prep & Storage
If you’re planning to make this as a meal prep option, here’s how to keep it fresh:
- Store the falafels separately in an airtight container in the fridge for up to 3 days. Reheat them in an air fryer or oven to maintain crispiness.
- Keep the salad ingredients fresh by storing them without dressing. Add the lemon juice and olive oil just before serving.
- Harissa red lentil hummus can be made in advance and stored in the fridge for up to a week.
A Delicious High-Protein Vegan Recipe to Try
Whether you’re looking for more high-protein vegan recipes or just want to enjoy a fresh, flavorful meal, this mezze bowl with courgette falafel is a fantastic choice.
It’s easy to make, full of nourishing ingredients, and packed with bold Mediterranean flavors.
Try it today and enjoy a satisfying, plant-based dish that you’ll want to make again and again!
High-Protein Vegan Mezze Bowl with Zucchini Falafel
Ingredients
For the Zucchini Falafel:
- 2 medium zucchinis grated
- 1 carrot peeled and grated
- 1 cup chickpea gram flour
- 2 tbsp cornflour cornstarch
- Small handful of flat-leaf parsley chopped
- ½ tsp salt
- ½ tsp freshly ground black pepper
- ½ tsp garlic granules
- ½ tsp ground cumin
For the Parsley Salad:
- 1 oz curly or flat-leaf parsley chopped
- 9 oz tomatoes diced
- ½ red onion sliced
- Juice of 1 lemon
- 1 ½ tbsp olive oil
- Salt and freshly ground black pepper
To Serve:
- Harissa red lentil hummus
- Kalamata olives
- Lemon wedges
- Tofu flatbread
Instructions
- Prepare the Falafel Mixture: Place the grated zucchini and carrot in a clean dish towel and squeeze out excess moisture. Transfer them to a mixing bowl and add the chickpea flour, cornstarch, parsley, salt, black pepper, garlic granules, and cumin. Mix thoroughly until well combined.
- Shape and Cook the Falafel: Scoop small portions of the mixture and shape them into 1-inch-wide falafel balls. Arrange them in an air fryer and cook at 350°F for 20 minutes, flipping halfway through. Alternatively, pan-fry in a bit of olive oil over medium heat, cooking each side for 5–10 minutes until golden brown.
- Prepare the Parsley Salad: In a bowl, combine the parsley, diced tomatoes, and sliced onion. In a small dish, whisk together the lemon juice, olive oil, salt, and black pepper. Drizzle over the salad and toss to coat.
- Assemble the Bowl: Divide the falafel and parsley salad among serving bowls. Add harissa red lentil hummus, kalamata olives, and lemon wedges on the side. Serve with tofu flatbread.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.