This Veggie Falafel with Rice and Fresh Salad is a great go-to meal when you’re craving something light but satisfying. The falafel is crispy on the outside and soft on the inside, loaded with fresh herbs and spices. Paired with a bed of rice, crunchy veggies like corn and cucumber, and some leafy greens, this dish is healthy and filling. Whether you’re making it for lunch or dinner, it’s a great way to get your veggies in while enjoying bold flavors. Add a simple salad and some toast, and you’ve got yourself a wholesome meal.
Ingredients:
For the falafel:
- 1 can chickpeas, drained and rinsed
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon flour (or chickpea flour for gluten-free)
- Olive oil for frying
For the rice and toppings:
- 1 cup cooked white or brown rice
- 1/4 cup corn kernels (fresh or frozen)
- 1/4 cup diced cucumber
- 1/4 cup chopped broccoli (blanched or raw)
- Fresh spinach leaves
- Sprouts for garnish (e.g., alfalfa or mung bean sprouts)
- Sliced bread (for serving or to toast)
- Olive oil (for drizzling)
For the salad:
- Mixed greens (e.g., lettuce, spinach, arugula)
- A handful of fresh herbs (parsley or cilantro)
- Cherry tomatoes, halved
- Lemon juice and olive oil for dressing
Instructions:
- Make the falafel:
- In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, paprika, salt, and pepper. Pulse until the mixture is well combined but still a little chunky.
- Scoop the mixture into a bowl and chill it in the fridge for about 30 minutes.
- Once chilled, form the mixture into small patties or balls.
- Heat a little olive oil in a pan and fry the falafel for 3-4 minutes on each side, until they’re golden brown and crispy.
- Assemble the bowls:
- Start with a layer of cooked rice in each bowl.
- Add the corn, cucumber, broccoli, and spinach leaves.
- Top with the falafel and garnish with sprouts for a fresh crunch.
- Toast the bread:
- Toast your bread slices lightly and spread with your favorite topping (hummus or olive oil works well).
- You can top the toast with some extra falafel and corn if you like.
- Make the salad:
- Toss the mixed greens, fresh herbs, and cherry tomatoes together in a bowl.
- Drizzle with olive oil and lemon juice and season with salt and pepper.
- Serve:
- Plate the rice bowls along with the toast and salad on the side.
- Dig in and enjoy your healthy, satisfying meal!
This recipe is simple, fresh, and packed with flavor. It’s perfect for a wholesome meal anytime you need something nutritious that doesn’t take long to prepare. Enjoy!