Falafel Grain Bowl

Falafel Grain Bowl
  • Prep Time: 10 min.
  • Cook Time: 15 min.
  • Servings: 4

Skip the fuss of trying to stuff a pita and instead, serve falafels with all your favourite accompaniments in this satisfying meatless bowl. Meat lovers can replace the falafel with cubes of souvlaki or shaved gyros.

Falafel Grain Bowl

Falafel Grain Bowl
  • Prep Time: 10 min.
  • Cook Time: 15 min.
  • Servings: 4

Skip the fuss of trying to stuff a pita and instead, serve falafels with all your favourite accompaniments in this satisfying meatless bowl. Meat lovers can replace the falafel with cubes of souvlaki or shaved gyros.

INGREDIENTS

  • 1 pkg (250 g) GEOVITA Rice, Buckwheat & Split Pea Blend
  • 1 1/2 cups (375 mL) sodium-reduced chicken or vegetable broth
  • 12 falafel balls (fresh or frozen)
  • 2 cups (500 mL) each cubed cucumber and halved grape tomatoes
  • 1 cup (250 mL) lightly packed parsley leaves
  • 1/2 cup (125 mL) diced sweet white onion

Quick Tahini Sauce:

  • 1/4 cup (60 mL) each boiling water and tahini
  • 2 tbsp (30 mL) each lemon juice and olive oil
  • 1 tsp (5 mL) each minced garlic and honey (or maple syrup)
  • 1/4 tsp (1 mL) each salt and pepper

DIRECTIONS

  1. Bring broth to a boil in a medium saucepan set over high heat. Add Geovita blend, reduce heat to low and stir. Cook, covered, for 10 minutes or until broth is absorbed.
  2. Meanwhile prepare falafel according to package directions.
  3. Divide grains between 4 serving bowls. Arrange an equal portion of falafel, cucumber, tomatoes, parsley and onion over grains.
  4. Quick Tahini Sauce: Whisk boiling water and tahini until smooth; stir in lemon juice, olive oil, garlic, honey, salt and pepper until well-combined. Dollop sauce over grain bowl to serve.

Tip: For a spicy zip, garnish bowls with 1/4 cup (60 mL) pickled spicy eggplant, pickled hot pepper rings or muffaletta topping.

INGREDIENTS

  • 1 pkg (250 g) GEOVITA Rice, Buckwheat & Split Pea Blend
  • 1 1/2 cups (375 mL) sodium-reduced chicken or vegetable broth
  • 12 falafel balls (fresh or frozen)
  • 2 cups (500 mL) each cubed cucumber and halved grape tomatoes
  • 1 cup (250 mL) lightly packed parsley leaves
  • 1/2 cup (125 mL) diced sweet white onion

Quick Tahini Sauce:

  • 1/4 cup (60 mL) each boiling water and tahini
  • 2 tbsp (30 mL) each lemon juice and olive oil
  • 1 tsp (5 mL) each minced garlic and honey (or maple syrup)
  • 1/4 tsp (1 mL) each salt and pepper

DIRECTIONS

  1. Bring broth to a boil in a medium saucepan set over high heat. Add Geovita blend, reduce heat to low and stir. Cook, covered, for 10 minutes or until broth is absorbed.
  2. Meanwhile prepare falafel according to package directions.
  3. Divide grains between 4 serving bowls. Arrange an equal portion of falafel, cucumber, tomatoes, parsley and onion over grains.
  4. Quick Tahini Sauce: Whisk boiling water and tahini until smooth; stir in lemon juice, olive oil, garlic, honey, salt and pepper until well-combined. Dollop sauce over grain bowl to serve.

Tip: For a spicy zip, garnish bowls with 1/4 cup (60 mL) pickled spicy eggplant, pickled hot pepper rings or muffaletta topping.

Per serving (1/4 recipe): 590 calories, 26 g fat, 3.5 g saturated fat, 0 mg cholesterol, 75 g carbohydrates, 12 g fibre, 8 g sugars, 19 g protein, 550 mg sodium.

Per serving (1/4 recipe): 590 calories, 26 g fat, 3.5 g saturated fat, 0 mg cholesterol, 75 g carbohydrates, 12 g fibre, 8 g sugars, 19 g protein, 550 mg sodium.