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Crumbled Falafel Bowls

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These crumbled falafel bowls feature crispy, herb-packed chickpeas served over rice with tangy sumac vegetables and a creamy tahini drizzle. They make a fresh, satisfying Mediterranean-inspired meal.

Ingredients

  • 1 cup dried chickpeas, soaked in water for 12 to 24 hours
  • 1/2 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
  • 3 tablespoons olive oil
  • 1 small red onion, very thinly sliced
  • 1/2 English cucumber, diced
  • 2 tablespoons lemon juice
  • 1 tablespoon ground sumac
  • Pinch of fine sea salt and freshly ground black pepper
  • 4 cups cooked rice
  • Tahini sauce, for drizzling
  • Optional toppings: feta cheese, sun-dried tomatoes, olives, lemon wedges, extra fresh parsley or cilantro

Instructions

  1. Cook the rice according to package instructions and prepare the tahini sauce.
  2. In a mixing bowl, combine the sliced red onion, cucumber, lemon juice, sumac, salt, and pepper. Toss well and refrigerate until ready to serve.
  3. Drain and thoroughly dry the soaked chickpeas. Add the chickpeas, white onion, parsley, cilantro, cumin, salt, coriander, garlic, and lemon zest to a food processor. Pulse 5 to 10 times until the mixture resembles coarse crumbs.
  4. Heat the olive oil in a large nonstick skillet over medium-high heat. Spread the falafel mixture evenly in the pan and cook until the bottom is golden brown, about 1 to 2 minutes. Stir, spread evenly again, and repeat 3 to 4 times until the mixture is toasted and crisp.
  5. Divide the rice among serving bowls. Top with the crumbled falafel mixture, sumac vegetables, tahini sauce, and any desired toppings. Serve immediately.

Notes

  • Do not use canned chickpeas; soaked dried chickpeas provide the best texture.
  • Avoid over-processing the falafel mixture or it may become paste-like.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Serve with extra lemon wedges and herbs for added freshness.

Nutrition

Find it online: https://yumfamilyrecipes.com/crumbled-falafel-bowls/