Introduction
Looking for a delicious and nutritious meal that’s easy to make and bursting with flavor? Try our Crumbled Falafel Bowls! This vibrant dish combines crispy falafel crumbles, tangy sumac veggies, and a creamy tahini drizzle over a bed of fluffy rice. It’s perfect for a healthy lunch or a satisfying dinner that will delight your taste buds.
Benefits of Crumbled Falafel Bowls
Nutritional Benefits
Crumbled Falafel Bowls are packed with protein from the chickpeas, healthy fats from the olive oil and tahini, and a variety of vitamins and minerals from the fresh vegetables. This balanced meal provides sustained energy and keeps you feeling full and satisfied.
Flavor Profile
These bowls offer a harmonious blend of flavors: the savory and crispy falafel mix, the refreshing and tangy sumac veggies, and the rich and nutty tahini sauce.Every bite is a wonderful mix of tastes and textures.
Ingredients Overview
Falafel Mix Ingredients
- 1 cup of dried chickpeas that have been soaked in water for 12 to 24 hours
- Half of a large white onion, chopped (about 1 cup)
- 1/2 cup chopped fresh parsley
- 1/3 cup chopped fresh cilantro
- 2 teaspoons ground cumin
- 1 teaspoon fine sea salt
- 1 teaspoon ground coriander
- 4 cloves garlic, roughly chopped
- Zest of 1 lemon (we’ll use the juice for the veggies below)
- 3 tablespoons olive oil
Sumac Veggies Ingredients
- 1 small red onion, very thinly sliced
- Half of an English cucumber, diced
- 2 tablespoons lemon juice
- 1 tablespoon ground sumac
- A pinch of fine sea salt and black pepper that has just been ground
Serving Ingredients
- 4 cups cooked rice
- Tahini sauce for drizzling
- Added toppings include feta cheese, olives, sun-dried tomatoes, lemon wedges, and extra cilantro or parsley.
Step-by-Step Instructions
Preparing the Rice and Tahini Sauce
- Cook the rice: Follow the package instructions to cook 4 cups of rice.
- Prepare the tahini sauce: If you’re making homemade tahini sauce, combine tahini, lemon juice, garlic, salt, and water in a bowl, and whisk until smooth.
Making the Sumac Veggies
- Mix the ingredients: In a mixing bowl, combine 1 small thinly sliced red onion, half of a diced English cucumber, 2 tablespoons lemon juice, 1 tablespoon ground sumac, and a pinch of sea salt and black pepper.
- Refrigerate: Toss the ingredients together until well combined and refrigerate until ready to serve.
Blending the Falafel Mix
- Drain and dry the chickpeas: Ensure the soaked chickpeas are thoroughly drained and dried.
- Blend the ingredients: In a food processor, add the chickpeas, chopped onion, parsley, cilantro, ground cumin, sea salt, ground coriander, garlic, and lemon zest. Five to ten times, pulse the mixture briefly until it looks like coarse crumbs.
Avoid over-blending to prevent forming a paste.
Sautéing the Falafel Mix
- Heat the olive oil: In a large nonstick sauté pan, heat 3 tablespoons of olive oil over medium-high heat.
- Cook the falafel mix: Add the falafel mix in an even layer. Cook for 1-2 minutes until the bottom is golden brown. Stir the mix, spread it out again, and cook until the bottom is golden brown. Repeat this process 3-4 times until the mix is toasted to your liking.
Assembling the Bowls
- Layer the ingredients: In serving bowls, layer the cooked rice, falafel mix, and sumac veggies.
- Add toppings: Top with feta cheese, sun-dried tomatoes, olives, lemon wedges, and extra fresh parsley or cilantro as desired.
- Drizzle with tahini sauce: Finish with a generous drizzle of tahini sauce, and add a few twists of black pepper or a sprinkle of sumac if you like.
Serve
Serve immediately and enjoy this delicious and vibrant dish!
Tips for the Perfect Falafel Bowls
Choosing the Right Chickpeas
For the best texture, use dried chickpeas soaked for 12-24 hours. Canned chickpeas can be too soft and may not hold together as well.
Best Sumac to Use
Look for high-quality, bright red sumac for the best flavor. Sumac adds a tangy, lemony flavor that complements the veggies beautifully.
Alternatives for Feta Cheese
If you’re not a fan of feta or need a dairy-free option, try using crumbled tofu, vegan feta, or even a sprinkle of nutritional yeast for a cheesy flavor.
Customizing Your Bowls
Protein Variations
You can swap the falafel mix with grilled chicken, beef, or tofu for a different protein source. Each variation will bring its unique flavor to the bowl.
Additional Toppings
Add your favorite toppings to make the bowls your own. Sliced avocado, roasted red peppers, or pickled vegetables can add extra flavor and texture.
Making Ahead and Storing
Prepping in Advance
The falafel mix and the vegetables with sumac can be made ahead of time. They can be kept in the fridge for up to two days in separate containers that won’t let air in.
Proper Storage
Store any leftovers in the refrigerator. Keep the falafel mix, sumac veggies, and rice in separate containers to maintain their textures. Reheat the falafel mix in a pan to keep it crispy.
Serving Suggestions
Pairing with Sides
These bowls pair well with a simple green salad, pita bread, or a light soup. They make for a complete and satisfying meal.
Ideal Occasions
Crumbled Falafel Bowls are perfect for meal prep, family dinners, or casual get-togethers. They’re easy to make in large batches and can be customized to suit everyone’s tastes.
Dietary Considerations
Gluten-Free Adaptations
This recipe is naturally gluten-free. Just ensure all packaged ingredients, like sumac and tahini sauce, are certified gluten-free.
Vegan Options
The falafel mix and sumac veggies are vegan. Simply omit the feta cheese or replace it with a vegan alternative to make the entire dish vegan-friendly.
Frequently Asked Questions
Can I use canned chickpeas?
It’s best to use dried chickpeas soaked for 12-24 hours for the right texture. Canned chickpeas can be too soft and might not achieve the desired crumbled consistency.
How do I make homemade tahini sauce?
1 tablespoon of lemon juice, 1/2 cup of tahini, 1/4 teaspoon of salt, 1 minced garlic clove, and 1/4 cup of water should all be mixed together until the sauce is smooth. If you need to, add more water to change the consistency.
What can I substitute for sumac?
If you can’t find sumac, try using a mix of lemon zest and a little ground paprika for a similar tangy flavor.
How long will the falafel mix keep in the fridge?
The falafel mix can be stored in the fridge for up to 2 days. To keep it fresh, put it in a container that won’t let air in.
Can I bake the falafel mix instead of sautéing?
Yes, you can bake the falafel mix. Spread it on a baking sheet and bake at 375°F (190°C) for about 20-25 minutes, stirring occasionally, until it’s golden and crispy.
Enjoy creating and savoring these flavorful Crumbled Falafel Bowls! You’ll definitely want to eat them again and again.