Baked Falafel Bowls [Authentic + Flavorful] The Healthy Maven from www.thehealthymaven.com
Description
This falafel rice bowl recipe is a perfect healthy and delicious meal option for lunch or dinner. It combines a variety of fresh and tasty ingredients, including crispy falafel, fluffy rice, and a colorful array of vegetables. This vegan and gluten-free recipe is packed with nutrients and flavor, making it a perfect option for anyone looking for a healthy and satisfying meal.
Prep Time
The preparation time for this recipe is about 30 minutes. This includes time for chopping vegetables, cooking the rice, and making the falafel.
For the falafel: - 1 can chickpeas, drained and rinsed - 1 small onion, chopped - 2 garlic cloves, minced - 1/4 cup chopped parsley - 1/4 cup chopped cilantro - 1 teaspoon ground cumin - 1 teaspoon ground coriander - 1/2 teaspoon salt - 1/4 teaspoon black pepper - 1/4 cup chickpea flour - 1/4 cup all-purpose flour - 1/2 teaspoon baking powder - Oil, for frying For the rice bowl: - 1 cup cooked rice - 1/2 cup chopped cucumber - 1/2 cup chopped tomato - 1/2 cup chopped red onion - 1/2 cup chopped bell pepper - 1/4 cup chopped parsley - 1/4 cup chopped mint - 1/4 cup chopped cilantro - 2 tablespoons olive oil - 1 lemon, juiced - Salt and pepper, to taste
1. In a food processor, pulse the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper until well combined but still slightly chunky. 2. Transfer the mixture to a mixing bowl and add the chickpea flour, all-purpose flour, and baking powder. Mix until well combined. 3. Heat about 1/4 inch of oil in a frying pan over medium heat. 4. Using a tablespoon or cookie scoop, form the falafel mixture into small balls and gently place them in the hot oil. 5. Fry the falafel until crispy and golden brown, about 2-3 minutes per side. 6. Once the falafel is cooked, remove it from the pan and place it on a paper towel-lined plate to drain any excess oil. 7. In a separate mixing bowl, combine the cooked rice, cucumber, tomato, red onion, bell pepper, parsley, mint, cilantro, olive oil, lemon juice, salt, and pepper. 8. Mix the rice bowl ingredients until well combined. 9. To assemble the rice bowl, divide the rice mixture into serving bowls and top with the crispy falafel. 10. Serve and enjoy!
Notes
- To make this recipe gluten-free, use gluten-free all-purpose flour instead of regular all-purpose flour. - Leftover falafel can be stored in an airtight container in the fridge for up to 3 days. - This recipe can easily be customized to include your favorite vegetables and toppings.
- Make sure the oil is hot enough before frying the falafel to ensure a crispy exterior and fully cooked interior. - To make the falafel mixture easier to handle, refrigerate it for 30 minutes before forming it into balls. - For a little extra flavor, try adding a sprinkle of za'atar seasoning to the rice bowl.
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