Falafel lunch bowl

Vegetarian/vegan option

Legumes as a protein source

Low to no fat frying method for falafel 

Packed with fresh herbs that are anti-inflammatory

Raw veggies avoiding loss of nutritional value through cooking

Can substitute greek yogurt for vegan yogurt for the tzatziki!

Bowl that is full of nutrient dense foods leaving you feeling full for longer! 

Falafel mixture

• 2 cups Dried chickpeas that have been soaked overnight (can use canned chickpeas, but this will result in a different texture falafel.)
• 1/2 tsp baking soda 
• 1 cup fresh parsley 
• 1/2 cup fresh cilantro 
• 1/4 cup fresh mint
• 1/4 cup fresh dill 
• 1/4 white onion
• 4-5 garlic cloves
• S&P to taste 
• 2 teaspoons coriander and cumin
• 2 Tbsp toasted sesame seeds

Tzatziki 

• 1 cup Greek yogurt or non dairy yogurt 
• 1 bunch fresh dill 
• 1/2 bunch fresh mint
• 2 lemons juiced 
• 2 cloves garlic 
• 1/2 cup diced Cucumber 
• 1 Tbsp Olive oil 
• Salt to taste 

Bowl 

• Basmati rice – as needed for base of bowl 
• Cherry tomatoes 
• Cucumber slices 
• Red onions 
• Feta 
• Olives 
• Romaine lettuce 
• Toasted sesame seeds 
• Pita bread (optional) 

Falafel mixture 

• Take soaked chickpeas and put inside a food processor with the rest of the ingredients listed. 
• Puree until is becomes a course mealy texture 
• Form mixture into balls and pan fry or air fry falafel mixture. 
• Once they become a golden crispy color they are finished!

Basmati rice 

• 1:1 ratio water and rice 
• Boil salted water with 1 Tbsp of olive oil added in water as well 
• Rinse basmati rice until it runs clear
• Once water comes to a boil, add rice and immediately reduce heat to medium low. 
• Make sure to remove any excess water during the first portion of boiling.
• Save the seasoned water incase the rice needs additional water later in the cooking process.
• Cover pot and let rice simmer on low.
• Once a majority of the water is absorbed, check rice doneness. 
• If fully tender, remove from heat. If needs more water, add in saved seasoned water. Continue to let simmer until rice is done. 
• When done fluff rice with a fork. 

Bowl build

• Add in basmati rice as the base 
• Add in fried falafel 
• Add in side of tzatziki sauce 
• Add sliced pita if adding it in!
• Add in freshly sliced tomatoes, cucumbers, lettuce, and olives. 
• Sprinkle in feta cheese 
• Garnish with fresh minced parsley 

Enjoy!