Falafel Platter Recipe (Vegan Mezze Plate)

Create a delicious and healthy falafel platter in just 5 minutes! This falafel platter recipe combines classic Middle Eastern flavors, flavorful vegan Italian dressing, and an interesting array of complimentary garnishes. This platter contains fewer than 400 calories per serving so try this recipe today and indulge in a wonderful taste without the guilt!

This falafel platter is the perfect easy lunch to throw together when you have a crowd to feed.

It takes me only 5 minutes to prepare this entire platter and have it on the table.

A single serving from this platter contains less than 400 calories and 26% of the daily recommended intake of protein.

To create a mezze platter that has a balanced combination of flavors and textures I added in a few unexpected treats along with the classic staples.  The flatbread or pita bread forms the base of the platter, while the Middle Eastern falafels, Russian pickled tomatoes, Italian dressing, hummus, and falafel hot sauce add an interesting variety of flavors and textures. 

To bring the dish to life, I often try adding complementary garnishes such as fresh chopped herbs, olives, or roasted red peppers. By combining the perfect flavors and textures, each bite of your platter will have something special to offer.

Why You’ll Love This Recipe

• This recipe contains 368.4 calories per serving
• This recipe contains 13.2g of protein per serving
• One serving of this recipe contains 48% of your recommended daily intake of vitamin C.
• This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
• This easy recipe takes only 5 minutes of prep time.
• This recipe is made extra tasty by the addition of pickled tomatoes and falafel hot sauce.
• I have simplified this recipe by limiting the number of ingredients and using everyday, simple ingredients such as chickpeas in falafels and easy homemade hot sauce.
• This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, lactose-free, free from refined sugar, vegetarian, and are based on whole foods.  
• All of my recipes follow my own diet plan called the Plant Plate 400. In addition,  my recipes also adhere to the following diets, the Mediterranean diet, the 1200 Calories a Day diet, Clean eating, the Macrobiotic diet, the Alkaline diet, the Ornish diet, the Daniel Fast, and the Starch Solution diet.

Ingredients

Ingredient Substitutions

• Flatbread: You can use homemade flatbread or store-bought ones.
• Falafels: You can use your own homemade falafels or store-bought ones.
• Pickled tomatoes: You can make your own pickled tomatoes, or use any other kind of pickle homemade or store-bought.
• Cucumber: Replace the cucumber with any vegetable of your choice except potato.
• Black olives: You can omit these if you want.
• Artichoke hearts: You can leave these out or use asparagus, brussels sprouts, cabbage, or bell peppers.
• Italian dressing: You replace this with any dressing of your choice, either homemade or store-bought.
• Falafel sauce: You can replace this with any spicy sauce of your choice.

The Structure Of A Plant Based Plate

Each of the recipes I create fits into my Plant Plate System.  This system incorporates 5 food groups into every meal. 

The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste

This recipe is a complete meal because it contains all 5 components of my Plant Plate and contains around 400 calories per meal.

The diagram below helps you see the 5 different components of a Plant-Based Plate.

Click here to discover more about my Plant Plate System and some of the benefits of eating this way.

Here’s how this recipe is structured according to the Plant Plate System.  

Adding each ingredient to the following categories helps you to easily see how to make substitutions.  It also lets you know the exact reason why the ingredient is in the recipe. 

Plant-Based Protein

• Falafels

Leaves, Fruit & Veg 

• Pickled tomatoes
• Cucumber
• Black olives
• Artichoke hearts

Aesthetic Additions

• n/a

Nutrient Packed Carbohydrates

• Flatbread or pita bread

Taste 

• Italian dressing
• Hummus
• Hot sauce

How To Make This Recipe

Here is a brief summary of the steps needed to make the recipe.  See the recipe card at the bottom of this post for the full detailed instructions.

• Arrange the different elements to make a platter.

How To Serve

Serve the platter as is on the table.

Serving Sizes

Add more of each element to make the platter bigger or more than one platter.

Frequently Asked Questions

How To Store Leftovers

This recipe is best served immediately.  It will keep for up to 4 days in the fridge.

Ways To Use This Recipe

Here are some of my favorite ways to use this recipe: 

• 2 Minute Falafel Hot Sauce Recipe
• Creamy Vegan Italian Dressing Recipe (Oil Free)
• Russian Pickled Tomatoes Recipe (EASY)
• No Oil No Tahini Hummus Recipe (48 Calories Per Serving)
• Easy Mediterranean Yellow Rice (Vegan)
• 3 Ingredient Gluten Free Flatbread (No Yeast, Vegan)

Vegan Carbohydrate Side Dishes

Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving: 

• Crispy Homemade Baked French Fries
• Spicy Sweet Potato Fries
• Perfect Long Grain White Rice
• Gluten Free Dough Balls
• Gluten Free Flatbreads
• Gluten Free Naan Breads
• Gluten Free Pita Bread
• Easy Mediterranean Yellow Rice

For more options, see all of my best vegan, gluten-free carbs side dishes.

Vegan Meat Side Dishes

Here are some vegan meat side dishes that go very nicely with this recipe and are great substitutes for regular meat.  These are all under 150 calories per serving.

• Vegan Gluten Free Black Bean Meatballs
• Smoky Tempeh Bacon
• Spicy Vegan Cauliflower Buffalo Wings
• Vegan Jackfruit Shredded Chicken
• Easy Baked Mushroom Bacon
• Crispy Roasted Soya Chunks

For more options, see all of my best gluten-free vegan meat recipes.

Vegan Dips

Here are some vegan dips or vegan sauces that go very nicely with this recipe and are very quick to make.  These are all under 50 calories per serving.

• Vegan Ranch Dip Recipe
• Creamy Edamame Guacamole
• Easy Vegan Tzatziki Sauce
• Creamy Hummus Recipe (No Garlic)
• Creamy Vegan Poppy Seed Dressing
• 2 Minute Hot Sauce Recipe
• Creamy Vegan Italian Dressing Recipe
• No Oil No Tahini Hummus

For more options, see all of my best gluten-free vegan dip recipes.

More Tasty Vegan Dinner Recipes

If you’re looking for some easy, vegan dinner recipes, that are around 400 calories per serving, check out some of my other recipes:

• Creamy Vegan Red Lentil Dahl Recipe
• 5 Minute Vegan Tortilla Pizza
• Homemade Vegan Crunchwrap Recipe

You can see all of my 400-calorie vegan meals here.

Recipe

Now it’s your turn to make magic with food.