🌿 Easy Falafel Bowl with Roasted Sweet Potato & Beets (No Homemade Falafel Required!)
Let’s be honest: sometimes the idea of making falafel from scratch sounds amazing—until it’s 5:30pm and you’re hangry with zero energy to bust out the food processor.
Enter this Easy Falafel Bowl made with store-bought falafel (either frozen or from a mix), roasted sweet potatoes and beets, a hearty grain, and creamy hummus. It’s comforting, nutrient-dense, anti-inflammatory, and—best of all—ready in under 30 minutes with minimal prep.
This bowl was made for midlife: high fiber, plant-based protein, slow-burning carbs, and healthy fats all wrapped up in one gorgeous, satisfying meal. It supports your digestion, energy, and hormone balance—without the bloat or the blood sugar crash.
🛒 Ingredients (Serves 2)
For the Bowl:
- 4 small falafel patties (see store-bought options below)
- 1 medium sweet potato, peeled and cubed
- 1 medium beet, peeled and cubed
- 1 tsp olive oil
- ¼ tsp smoked paprika
- ¼ tsp garlic powder
- 1 cup cooked brown rice, farro, or quinoa
- 2 tbsp hummus (plain or beet)
- 1 tbsp lemon juice or red wine vinegar
- Optional: ½ cup cooked lentils, pickled onions, shredded carrots, or chopped parsley
🔥 Directions
1. Roast the Veggies
Preheat oven to 400°F. Toss the cubed sweet potato and beet with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until tender and caramelized on the edges.
2. Prepare the Falafel
While the veggies roast, cook the falafel using the instructions on the packaging.
Most options can be baked or air fried in 10–15 minutes.
3. Assemble the Bowls
- In each bowl, add ½ cup of your cooked grain
- Top with roasted sweet potatoes and beets
- Add 2 falafel patties per bowl
- Spoon 1 tbsp hummus over the top
- Drizzle with lemon juice or vinegar
- Garnish with any optional add-ons you like
Bonus Protein with Lentils:
I added about ¼ cup of canned lentils to my bowl for an extra boost of protein and fiber—and it worked beautifully. I just drained and rinsed them, then warmed them in the microwave for about 30 seconds before adding them to the bowl. They blended right in with the roasted veggies and hummus, making the whole dish feel even more hearty and satisfying without adding much prep time. If you’re looking for a little extra staying power in your lunch, this is such an easy upgrade. This gave me an extra 9 grams of protein and 8 grams of fiber!
✅ Recommended Falafel Brands (No Deep Fryer Needed!)
Here are a few great options that are widely available and align with your health goals:
🧆 Frozen Falafel (Ready-to-Cook)
- Trader Joe’s Frozen Falafel
- Mediterranean-spiced, hearty texture
- ~60 cal, 2.5g fat per piece
- Air fry or bake
- Available at: Trader Joe’s
- CedarLane Falafel Patties
- Clean ingredients, ~100 cal per 2 patties
- Mild flavor and bake up well
- Available at: Whole Foods, Sprouts, some Safeways
- Veggiecraft Falafel
- Made with cauliflower and chickpeas
- Gluten-free, vegan
- Available at: Sprouts
🥣 Falafel Mixes (Just Add Water)
- Casbah Falafel Mix
- Classic flavor, clean ingredients
- ~60 cal & 1.5g fat per prepared falafel
- Available at: Whole Foods, Amazon, Walmart
- Fantastic Foods Organic Falafel Mix
- Organic and gluten-free
- Let it sit 30–60 minutes before baking for best texture
- Available at: Natural Grocers, Amazon
🧠 Why This Bowl Is Great for Midlife Wellness
- Chickpeas + grains = plant-based protein + fiber to keep you full
- Beets support liver detox and circulation
- Sweet potatoes help stabilize blood sugar and ease cravings
- Hummus + olive oil add anti-inflammatory healthy fats
- Everything is cooked gently—no frying or processed oils
📊 Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~440 kcal |
| Protein | ~13g |
| Fat | ~9g |
| Carbohydrates | ~57g |
| Fiber | ~10g |
| Sugar | ~6g |
| Saturated Fat | ~1g |
| Sodium | ~350mg |
May vary slightly depending on the falafel brand, grain, and hummus used.
💬 Show Me Your Falafel Bowl!
Are you team frozen or team mix? I’d love to know how you built your bowl. Tag me on Instagram [@HealthyHerMidlife] or drop a comment below! This recipe is perfect for meal prep—just double the roasted veggies and falafel, and lunch is done for days.
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Easy Falafel Bowl
This easy falafel bowl uses frozen or mix-based falafel for a quick, healthy, anti-inflammatory lunch under 450 calories—perfect for midlife women prioritizing hormone and gut health.
Ingredients
To Make
1. Roast the Veggies
-
Preheat oven to 400°F. Toss the cubed sweet potato and beet with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until tender and caramelized on the edges.
2. Prepare the Falafel
-
While the veggies roast, cook the falafel using the instructions on the packaging.
-
Most options can be baked or air fried in 10–15 minutes.
3. Assemble the Bowls
-
In each bowl, add ½ cup of your cooked grain
-
Top with roasted sweet potatoes and beets
-
Add 2 falafel patties per bowl
-
Spoon 1 tbsp hummus over the top
-
Drizzle with lemon juice or vinegar
-
Garnish with any optional add-ons you like
Nutrition Facts
Servings 2
Serving Size 1 bowl
- Amount Per Serving
- Calories 440kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 1g5%
- Sodium 350mg15%
- Total Carbohydrate 57g19%
- Dietary Fiber 10g40%
- Sugars 6g
- Protein 13g26%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Bonus Protein with Lentils:
I added about ¼ cup of canned lentils to my bowl for an extra boost of protein and fiber—and it worked beautifully. I just drained and rinsed them, then warmed them in the microwave for about 30 seconds before adding them to the bowl. They blended right in with the roasted veggies and hummus, making the whole dish feel even more hearty and satisfying without adding much prep time. If you’re looking for a little extra staying power in your lunch, this is such an easy upgrade. This gave me an extra 9 grams of protein and 8 grams of fiber!
