Easy & Nourishing: Mediterranean Falafel Salad

If you’re looking for a fresh, protein-packed lunch that comes together in under 20 minutes, this Mediterranean Falafel Salad is your new go-to. It’s the perfect balance of crunchy greens, juicy veggies, creamy hummus, and hearty falafel—tossed with a simple lemon and olive oil dressing that keeps it light but satisfying.

Whether you’re meal prepping for the week or need a quick weekday lunch, this salad delivers flavor and nutrients in every bite.

Why This Mediterranean Falafel Salad Works

• 🕒 Quick & convenient: Uses frozen falafel to save time.
• 🌿 Plant-based & balanced: 15g of protein per serving.
• 🥗 Fiber-rich veggies: Supports digestion and fullness.
• 💪 Nutrient-packed: High in iron, vitamin C, and healthy fats.
• 🧴 Simple dressing: Just lemon juice, olive oil, and seasonings—no fancy ingredients needed!

Ingredients

• 5 1/2 ozs frozen falafel
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/4 medium cucumber, chopped
• 1/3 cup red onion, thinly sliced
• 2 tbsps extra virgin olive oil
• Juice of 1/2 lemon, plus more for garnish
• Sea salt & black pepper, to taste
• 1/4 cup hummus, for topping

Instructions

1. Cook the falafel according to package instructions.
2. In a bowl, toss mixed greens, tomatoes, cucumber, and onion with the olive oil, lemon juice, salt, and pepper.
3. Divide the salad between two bowls.
4. Top each with the warm falafel and a generous dollop of hummus.
5. Garnish with a lemon wedge and enjoy!

Nutrition Breakdown (Per Serving)

• Calories: 498
• Protein: 15g
• Fat: 33g (5g saturated) — this can be reduced by watching the fat content in the falafel and the hummus
• Carbohydrates: 39g
• Fiber: 4g
• Iron: 5mg (36% DV)
• Vitamin C: 26mg (29% DV)
• Calcium: 117mg
• Sodium: 400mg

💡 Great option for a balanced vegan lunch, especially for women looking to boost iron and protein intake without meat or dairy.

Tips & Variations

• Add-ons: Try olives, vegan feta, or fresh herbs like parsley or mint for an extra Mediterranean flair.
• Meal prep: Store salad and falafel separately. Dress right before eating to keep greens crisp.
• Dressing twist: Swap lemon juice for balsamic vinegar or add a touch of garlic for bold flavor.

Final Thoughts

This Mediterranean Falafel Salad is exactly what busy midlife women need—quick, nourishing, and totally delicious. It checks every box for flavor, texture, and nutrition. Make it once, and it’ll be on repeat all week long!

Mediterranean Falafel Salad

Fresh, filling, and fast—this Mediterranean Falafel Salad is a plant-based lunch hero with 15g of protein per serving!

Author: Kristine Roberson

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Prep Time 20 mins Total Time 20 mins Difficulty: Beginner Servings: 2 Calories: 498

Ingredients

Servings

5 1/2 ozs frozen falafel

• 4 cups mixed greens
• 1 cup cherry tomatoes (halved)
• ¹⁄₄ medium cucumber (chopped)
• ¹⁄₃ cup red onion (thinly sliced)
• 2 tbsps extra virgin olive oil
• ¹⁄₂ medium lemon, plus more for garnish (juiced)
• Sea salt & black pepper, to taste
• ¹⁄₄ cup hummus (for topping)

To Make

1. Cook the falafel according to package instructions.
2. In a bowl, toss mixed greens, tomatoes, cucumber, and onion with the olive oil, lemon juice, salt, and pepper.
3. Divide the salad between two bowls.
4. Top each with the warm falafel and a generous dollop of hummus.
5. Garnish with a lemon wedge and enjoy!

Nutrition Facts

Servings 2

Serving Size 2 cups

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Amount Per Serving

Calories 498kcal

% Daily Value *

Total Fat 33g51%

Saturated Fat 5g25%

Sodium 400mg17%

Total Carbohydrate 39g13%

Dietary Fiber 4g16%

Sugars 4g

Protein 15g30%

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Vitamin A 679 IU

Vitamin C 26 mg

Calcium 117 mg

Iron 5 mg

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

Keywords: vegan, falafel, salad, mediterranean