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Falafel bowls

Serves   4
Prep time: 25 mins
Cooking time: 15 mins

Quick, healthy and delicious, these falafel bowls are a great meat-free option for any night of the week! Making falafels from home is incredibly easy, and this recipe will become a staple in your repertoire. Replace the cucumber yoghurt with coconut yoghurt for an easy vegan substitute!

  • Lunch box
  • Lunch
  • Chickpeas
  • Avocado
  • Falafel
  • Vegetarian
FALAFEL BOWLS

Ingredients

Method

Ingredients

  • 1x 400g can chickpeas, drained
  • ¼ red onion, diced 
  • 3 garlic cloves, finely chopped
  • ¼ cup + ¼ cup fresh parsley leaves
  • ¼ cup fresh coriander leaves  
  • 1tsp ground cumin
  • 3 Tbsp plain flour 
  • Olive oil 
  • 2 cups cooked brown rice
  • Juice of 1 lemon
  • 2 truss tomatoes, diced 
  • ¼ cup fresh mint leaves, roughly chopped  
  • 1 cup shredded red cabbage
  • ¼ telegraph cucumber, diced 
  • 1 avocado, sliced 
  • ½ cup store bought hummus
  • ½ cup store bought cucumber yoghurt 
  • 50g feta, crumbled (optional)
 

Method

  1. In a food processor, combine the drained chickpeas, half of the diced onion, garlic, ¼ cup parsley leaves, ¼ cup coriander leaves, cumin, flour and seasoning. Pulse until the chickpeas are finely chopped, and the mixture is coarse; adding a drizzle of olive oil if too dry. 
  2. Using your hands, press the falafel into balls and flatten slightly. Place onto a lined tray, and chill for 15 minutes in the fridge to firm slightly. 
  3. Bring a frying pan to a medium heat with a generous drizzle of olive oil. Once hot, pan fry the falafel until golden brown and crisp on both sides. Drain on a paper towel and set aside while preparing the salad ingredients. 
  4. In a large bowl, combine the cooked rice, lemon juice, diced tomatoes, chopped mint and seasoning with salt and pepper. Roughly chop the remaining parsley and add to the rice mixture, then add a drizzle of olive oil and stir to combine. 
  5. In 4 bowls, evenly divide the rice salad, red cabbage, cucumber and avocado. Add the cooked falafels to the bowls, then dollop the hummus and cucumber yoghurt alongside. Sprinkle the crumbled feta over the top, then serve immediately and enjoy.