Description
A nourishing and vibrant Mediterranean-inspired bowl featuring perfectly cohesive, herb-packed falafel. By using raw, soaked chickpeas, these patties achieve a firm, crisp exterior and a tender interior that won’t crumble. Paired with hearty brown rice, fresh crisp vegetables, and briny accents, this protein-rich, fiber-dense meal is the ultimate comfort food for a balanced and satisfying lunch or dinner.
Ingredients
1.5 cups dried chickpeas (soaked for 12-24 hours)
1 cup fresh parsley, packed
1/2 cup fresh cilantro, packed
1 small onion, quartered
4 garlic cloves
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup brown rice, cooked
1/2 cup fresh spinach, thinly sliced
1/3 cup ripe tomatoes, chopped
1/3 cup cucumber, diced
4 Kalamata olives, pitted
1 pickle, sliced
Olive oil (for light shallow frying)
Instructions
Drain and thoroughly dry the soaked chickpeas with a kitchen towel to ensure the falafel holds together.
Combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, salt, and pepper in a food processor.
Pulse until a coarse, sandy texture is reached, being careful not to turn it into a paste.
Refrigerate the mixture for at least 30 minutes to help the structure set.
Shape the mixture into small, firm patties or balls.
Heat a thin layer of olive oil in a skillet and shallow fry the falafel over medium heat until golden brown and crispy on all sides.
Assemble the bowls by layering the cooked brown rice, fresh spinach, tomatoes, cucumbers, pickles, and olives.
Top each bowl with a few prepared falafel patties and serve.
Notes
Ensure chickpeas are completely dry after soaking; moisture is the enemy of structural integrity.
Do not use canned chickpeas as they are too soft for this method.
Serve with tahini or hummus for added creaminess.