Mediterranean Baked Falafel & Tabbouleh Bowl
A high-fiber, gut-friendly lunch featuring crispy baked falafel, fresh tabbouleh, and creamy hummus. Brightened with cucumber and cherry tomatoes, it provides sustained energy without the afternoon crash.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F or an air fryer to 375°F.
- 2Prep large cucumber (diced)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your oven to 400°F or an…
- 01
Preheat your oven to 400°F or an…
Preheat your oven to 400°F or an air fryer to 375°F.
Tap card to mark done - 02
Lightly coat the falafel patties with olive…
Lightly coat the falafel patties with olive oil. Bake or air-fry for 15 to 20 minutes, flipping halfway, until crisp and heated through.
Look for: crisp and heated through
Tap card to mark done - 03
Toss the diced cucumber and halved cherry…
While the falafel cooks, toss the diced cucumber and halved cherry tomatoes in a mixing bowl with a drizzle of olive oil, a pinch of salt, and black pepper.
Tap card to mark done - 04
Divide the prepared tabbouleh evenly between two…
Divide the prepared tabbouleh evenly between two shallow bowls to form a high-fiber base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Top each bowl with the seasoned cucumber…
Top each bowl with the seasoned cucumber and tomato salad, four warm falafel patties, and a generous dollop of hummus.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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