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Falafel Bowl with “Tabbouleh” Rice

Falafel is made from mashed chickpeas combined with herbs and spices and should be moist and light on the inside while crisp on the outside.
Course Main Course
Cuisine Mediterranean
Keyword cherry tomato, falafel, grain bowl, rice, tabbouleh
Prep Time 15 minutes
Cook Time 10 minutes
Servings 4
Calories 417kcal

Ingredients

For the falafel:

  • 1 (15-ounce) can chickpeas, rinsed and drained
  • ½ cup chopped white onion
  • 3 tablespoons chopped flat-leaf parsley
  • 3 tablespoons chopped cilantro
  • 1 teaspoon cumin
  • ½ teaspoon crushed red pepper flakes
  • 4 cloves garlic, chopped
  • 5 tablespoons all-purpose flour, plus an additional 1 cup for dredging
  • 1 teaspoon baking powder
  • ½ teaspoon kosher salt
  • Vegetable oil as needed, for frying

For the “tabbouleh”rice:

  • 1 cup long-grain rice
  • ¼ cup chopped cilantro
  • ¼ cup chopped flat-leaf parsley
  • 3 tablespoons chopped mint leaves
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 2 medium Roma tomato, cored and diced
  • 1 medium English hothouse cucumber, diced
  • Kosher salt, as needed

For the spiced yogurt sauce:

  • 1 cup Greek yogurt
  • ½ teaspoon coriander
  • ½ teaspoon cumin
  • ¼ teaspoon ground white pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • 1 teaspoon freshly squeezed lemon juice

For the Mediterranean bowl:

  • Wild Arugula
  • 1 cup hummus
  • ½ cup thinly sliced red onions
  • ¼ cup sliced pepperoncini peppers
  • 2 cups pita chips (optional)
US Customary - Metric

Instructions

For the falafel:

  • Add the chickpeas, onion, parsley, cilantro, cumin, red pepper, and garlic into the bowl of a food processor fitted with a metal blade. Pulse until the mixture is blended but not puréed. Stir in the flour, baking powder and salt until combined. The mixture should be dry enough to not stick to your hands but wet enough to hold together in a ball.
  • Sprinkle a parchment paper-lined baking sheet with flour. Measure out rounded tablespoons of the mixture. Roll the mixture into balls. Add flour to a medium shallow bowl and dredge the balls in the flour so they are completely coated.
  • Add enough oil to a large skillet so that it fills ½” of the pan. Heat the oil to 375ºF (190ºC). Working in batches, fry the falafel balls until they are deep brown, about 4 minutes. Remove with a slotted spoon to a paper towel-lined plate.

For the “tabbouleh” rice:

  • Bring the rice and 1¾ cups water to a boil in a medium saucepan over medium heat. Once boiling, cover the pot and reduce the heat to medium-low. Cook until all the water has been absorbed and the rice is tender. Let cool then fluff the rice with a fork. Stir in the cilantro, parsley, mint, olive oil, lemon juice, tomato and cucumber. Season with salt.

For the spiced yogurt sauce:

  • In a small bowl whisk together the Greek yogurt, coriander, cumin, white pepper, garlic powder, onion powder, lemon juice and 1 tablespoon of cold water.

For the Mediterranean bowl:

  • Add a handful of arugula to each bowl. Divide the rice among 4 bowls. Top each with hummus, onions, peppers, pita chips and falafel.

Nutrition

Calories: 417kcal | Carbohydrates: 53g | Protein: 16g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 827mg | Potassium: 609mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1126IU | Vitamin C: 29mg | Calcium: 197mg | Iron: 5mg