Like many other type A individuals, I’m known as the reservation-maker in my friend group. You can ask any of my pals: When I’m in charge of directing the ship to dinner, there’s at least a 90% chance there will be at least one Mediterranean restaurant in the mix of options I send out to the attendees to consider.

There’s something about the bright bursts of citrus, vibrant fresh herbs, warm spices, gorgeous glugs of olive oil and punchy vinegars that lure me in. Not to mention the fact that Mediterranean diet recipes transport me back to two of my favorite vacation destinations: Croatia and Italy. Plus, Mediterranean menu items tend to leave me feeling incredible after eating, due to all of the aforementioned nutritious elements. (ICYMI, Mediterranean was just voted the best diet of 2024 for the seventh year running.)

I initially fell in love with dishes like chicken shawarma, tabbouleh, falafel, pide, hummus and beyond while dining out at home and abroad. They’re far too delicious to reserve for nights out alone, though, so I’ve taken to recreating some of my favorites at home. My latest favorite won me over as a must-try thanks to reviews like “loved everything in this salad, especially the falafel,” and “very tasty, filling and…a great source of protein and fiber. Definitely my new favorite meal!”

Once I scrolled down and spied the ingredient list and the nutrition information for Falafel Salad with Lemon-Tahini Dressing, I was immediately sold. The falafel and dressing relies on pantry staples, such as chickpeas and tahini, that I typically keep on hand. Beyond that, you just need a bounty of wholesome vegetables and fresh herbs.

Those beans and veggies join forces to not only create a colorful, hearty bowl full of fresh Mediterranean flavor, but the salad also deliver a whopping 13 grams of fiber. As a refresher, fiber is a kind of carbohydrate found mainly in plant foods. As fiber moves through the digestive tract, it naturally “scrubs” the inside of our intestines, removing toxins and waste all the while. This means that in addition to supporting gut health, acting as a natural “detox” and reducing risk for several chronic diseases, adequate fiber intake also aids in regularity.

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Since I’ve discovered this recipe, any time I’m feeling a bit, ahem, backed up, I turn to the tasty salad as my poop prescription. A serving of 2 cups of salad and 3 falafel delivers a whopping 13 grams of fiber. Translation: A single bowl of this easy falafel salad gets me more than halfway to my daily goal of 25 grams (for men, the mark is 38 grams), per the Dietary Guidelines for Americans. Who needs a fiber supplement?

The flavorful salad also delivers 16 grams of plant-based protein, along with more than a days-worth of vitamin A. It’s also an excellent source—offering more than 20% of your daily value—of folate, vitamin C, iron, magnesium and potassium.

It’s also a breeze to make. Start by soaking dried chickpeas in cold water for 12 to 24 hours. I, too, was tempted to hit fast-forward and start with canned beans, but can confirm this extra step is worth the wait. Canned chickpeas are too wet, and the falafel tend to fall apart.

Then about an hour before dinnertime the next day, I transfer the drained soaked beans to the bowl of a food processor, along with fresh parsley, onion, garlic, olive oil, lemon juice, cumin and salt. After blitzing that to a fine, even consistency, I use a 2-tablespoon cookie scoop to form 12 falafel balls, which I shape into patties with my clean hands. (You could also use a ⅛-cup measure or eyeball 12 approximately-even patties.) Then in a large nonstick skillet over medium heat, I add a drizzle of olive oil and cook the falafel until golden brown.

As those pan-fry, I shake up the dressing and toss together the salad. All that’s left to do is top the salad with the falafel, drizzle it with the dressing and dive in, knowing things will be moving more smoothly soon.