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You’re Going To Love This Italian Power Bowl Recipe

3dots Team - Ernährung

With this recipe, you’ll prepare yourself a delicious Italian power bowl

Before we are talking about our Italian power bowl recipe, I’d love to tell you more about the rules involved in the creation of a power bowl.

As you’ve probably already noticed, there are several types of bowls. Smoothie bowls, buddha bowls, raw bowls and many more.

How to Create a Power Bowl:

Power bowls are about a well-balanced combination of all macronutrients.

For protein, we recommend you to rely on plant-based sources. For that reason, you’ll only find falafel and hummus in our recipe, which are made of chickpeas - a legume that is high in protein.

Of course, you could also enjoy your power bowl with two fried eggs, if you choose to.

Pick complex carbs, as they have a low glycemic index. That means they aren’t influencing your blood sugar levels too much, resulting in a lower insulin secretion. Insulin stops the fat metabolism. Spelt pasta, brown rice and pumpernickel are great options.

The third macronutrient is fat. There are saturated and unsaturated fats. Make sure to pick unsaturated fat. In our case, we rely on olive oil and chickpeas as sources of fat.

Enough of the theory! Let’s get right to our yummy power bowl recipe!

Italian Power Bowl - Recipe

Ingredients Falafel:

  • 150 g chickpeas, ready-made
  • 50 g pea flour
  • 1 lemon
  • 1 handful parsley 
  • 1/2 onion 
  • 1 tsp salt and pepper
  • 1 tbsp olive oil 


Puree all ingredients using a hand blender. Form little balls and pan-fry them at medium heat.

Ingredients Hummus:

  • 100 g chickpeas, ready-made
  • 2 tbsp olive oil

  • 2 tbsp cold water

  • 1 lemon

  • 1 tsp tahini

  • 1 tsp cumin

  • 1 garlic glove

  • 1 tsp salt


Puree all ingredients with a hand blender.

Other Ingredients:

  • 75 g spelt pasta
  • 150 g organic tomato sauce


Cook the pasta and give it into one side of a bowl. Fill the other side with the heated tomato sauce. Separate pasta and sauce with a hummus wall (see photo). Now give the falafel on the tomato sauce and your power bowl is ready to be enjoyed.

Do you like our Italian Power Bowl Recipe?

If you do, leave us a message on Facebook or Instagram! The 3dots team would be super excited about it!


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