Mediterranean Falafel Rice Bowls (with easy shortcuts)

These Mediterranean Falafel Rice Bowls blend homemade authentic falafel with fresh ingredients for a healthy, vegetarian meal. Explore easy shortcuts for a savory, nutritious experience.

Shortly after our engagement, Grant and I set off on a memorable journey to Israel and Jordan. We were joined by my mom and her friend, diving into the adventure together. Among ancient wonders and spiritual sites, we found a daily delight: falafel. It quickly became my favorite, savored each lunchtime with a deepening love for its flavor and cultural depth.

This recipe for Mediterranean Falafel Rice Bowls is a tribute to those unforgettable days, blending the traditional flavors we fell in love with, with a twist of our own. It's designed to be both nourishing and satisfying, incorporating fresh, wholesome ingredients that come together to create a symphony of flavors and textures. Perfect for anyone looking to bring a piece of the Mediterranean into their kitchen, this recipe is a celebration of love, travel, and the joy of sharing good food.

Jump to:

• Ingredients
• Falafel Rice Bowl Recipe
• Chef’s Tips
• Variations and Substitutions
• Easy Shortcuts To Make Your Falafel Rice Bowls
• Storage Instructions
• Mediterranean Falafel Rice Bowls (with easy shortcuts)

Ingredients

Creating the perfect Mediterranean Falafel Rice Bowls starts with understanding the crucial role of each ingredient in our homemade falafel. This recipe is a blend of simplicity and authenticity, designed to bring the vibrant flavors of the Mediterranean right into your kitchen.

Falafel Ingredients

• Dried Chickpeas (garbanzo beans): The backbone of any falafel, dried chickpeas are soaked overnight, leading to a better texture and flavor than canned ones. They provide a rich, nutty base, making the falafel wonderfully crisp on the outside and tender inside.
• Onion and Garlic Cloves: These aromatics add depth and a slight kick, infusing the falafel with a subtle, savory undertone that complements the freshness of the other ingredients.
• Fresh Parsley: More than just a garnish, fresh parsley brightens the falafel mix, adding a burst of color and a herby freshness that is quintessential to Mediterranean cuisine.
• Cayenne Pepper, Ground Cumin, and Ground Coriander: This trio of spices is the heart of the falafel's flavor, offering warmth, earthiness, and a hint of heat, creating a complex flavor profile that is irresistibly aromatic.
• Salt and Black Pepper: Essential for enhancing all the flavors, salt and black pepper ensure the falafel mixture is well-seasoned.
• Baking Powder: A tiny but mighty ingredient, baking powder gives the falafel a light, airy texture, making them deliciously soft on the inside.
• Chickpea Flour (or plain flour): This acts as a binder for the falafel, ensuring they hold their shape during cooking, whether you're frying, baking, or pan-frying.

See the recipe card for quantities.

For assembling the Falafel Rice Bowls, you'll also need

• Cooked Basmati Rice: The perfect fluffy base for your bowls.
• Homemade Hummus (or store-bought): Adds creaminess and richness.
• Homemade Tzatziki (or store-bought): Offers a cool, refreshing contrast.
• Cherry Tomatoes and Cucumber Salad (or try our Jerusalem Salad): Brings in a juicy, crunchy freshness.
• Kalamata Olives or Middle Eastern Pickles: These add a briny depth, enhancing the Mediterranean vibe.
• Warm Pita Bread or Pita Chips: The ideal side for scooping up all the delicious components of your bowl.

See the recipe card for quantities.

Falafel Rice Bowl Recipe

This thoughtful combination of ingredients ensures each bite of the Mediterranean Falafel Rice Bowls is bursting with flavor and texture.

Homemade Falafel Recipe

Soak the Chickpeas

• Add the dried chickpeas to a large mixing bowl and cover with double the amount of cold water. 
• Allow to soak at room temperature overnight. (The chickpeas will triple in size so make sure you use a big enough bowl and that you add enough water to the bowl.)

Drain the Chickpeas

• The following day, drain and rinse chickpeas under running cold water. 
• Dry chickpeas in a colander or sieve lined with paper towel.

Make the Falafel Mixture

• Add the soaked chickpeas, onion, garlic, parsley, cayenne pepper, cumin, coriander, salt and pepper to the bowl of a food processor. 
• Pulse until the chickpeas resembles fine breadcrumbs. Scrape down the sides of the bowl as necessary. (The falafel mixture shouldn’t be mushy or pasty but should hold its shape when pressed together.) 
• Transfer the mixture to a large mixing bowl and mix in the baking powder and flour. 

Rest the Falafel Mixture

• Cover the bowl and place in the refrigerator for 30 minutes to 1 hour.

Shape the Falafel

• Use a tablespoon measuring spoon, measure out 1 tablespoon of the mixture and shape into falafel balls or patties with wet hands. 
• Place your falafel on a baking sheet lined with parchment paper. (Both shapes work for deep frying, the patties work better for pan frying or baking.)

Cook Falafel

• Deep Fry - Fill a deep, heavy-based, medium saucepan (deep cast iron skillet or dutch oven) with enough oil to come to about 5 - 7 cm (2 - 3 inches) up the sides of the pan. Gently heat the oil on medium heat to 180°C (350°F). Once the oil has reached temperature, fry the falafel in batches for 2-3 minutes or until golden brown and cooked through. (Keep monitoring the temperature of the oil.) Transfer the cooked falafel to a plate or baking sheet lined with paper towel. Season with salt.

Traditional falafel is deep fried but alternatively falafel can also be pan fried, baked, or even air fried

• Pan Fry - Heat 2 - 3 tablespoons of oil in a heavy-based saucepan (large nonstick skillet or cast iron skillet) on medium-high heat. Pan fry falafel in batches for 2-3 minutes on each side or until golden brown and cooked through. Transfer the cooked falafel to a plate or baking sheet lined with paper towel. Season with salt.
• Oven-Baked - Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper. Lightly brush falafel with olive oil on both sides and place on the baking sheet. Bake for 25 to 30 minutes, flipping halfway through. Transfer the baked falafel to a plate or baking sheet lined with paper towel. Season with salt.

To Assemble The Mediterranean Falafel Bowls

• Divide cooked basmati rice among 4 serving bowls. 
• Add a dollop of hummus and tzatziki to each bowl. 
• Place 3-4 falafels into each bowl. 
• Garnish with tomato and cucumber salad (or Jerusalem salad), olives (or pickles) and pitta. 

Chef’s Tips

Unlock the full potential of your Homemade Falafel with these expert tips, straight from our kitchen to yours. 

• Soak Your Chickpeas Overnight: For the best texture and flavor, skip the canned chickpeas and soak dried ones overnight. This is crucial for achieving the perfect falafel consistency—crispy on the outside, tender on the inside.
• Use the Pulsing Feature of your Food Processor: When creating your falafel mixture, pulse the ingredients until they resemble fine breadcrumbs. Overprocessing can lead to a pasty texture, so aim for a mixture that holds together when pressed but still has some texture.
• Chill the Mixture Before Shaping: Refrigerating the falafel mixture for at least 30 minutes helps it firm up, making it easier to shape the falafels. This chilling time also allows the flavors to meld together beautifully.
• Shape With Wet Hands: Wet your hands before shaping the falafels to prevent sticking. Whether you prefer balls or patties, this tip ensures smooth, uniform falafels every time.
• Choose Your Cooking Method Wisely: Whether deep-frying, pan-frying, or baking, each method offers a different texture and flavor profile. Deep-frying gives the crispiest exterior, pan-frying offers a lighter crisp with less oil, and baking is the healthiest option, yielding a firmer but still delicious falafel.
• Season After Cooking: A sprinkle of salt right after cooking brings out the depth of flavors in your falafels, making them irresistibly tasty.

Variations and Substitutions

Customize your Mediterranean Falafel Rice Bowls to match your dietary preferences or simply to try something new with these easy variations and substitutions:

• Rice Alternatives: Opt for brown rice for its nutty flavor, jasmine rice for a hint of sweetness, turmeric rice for a pop of color and earthiness, or cauliflower rice for a low-carb option.
• Grain Options: Consider quinoa for a protein boost, couscous for a light and fluffy texture, or bulgar wheat for its traditional Middle Eastern chewiness.
• Sauce or Dip Varieties: Switch things up with a creamy tahini yogurt sauce, smoky baba ganoush, sweet and tangy muhammara, or thick and tangy labneh to drizzle or dip.
• Veggies: Explore with fresh veggies like red pepper, red onions, or romaine lettuce. Or try grilled, or roasted veggies like cauliflower, eggplant, sweet potatoes, to add color, texture, and nutrition.
• More Protein: Boost your protein intake by adding an 8-minute egg, extra chickpeas, or lentils to your bowl for a hearty and satisfying meal.
• Add Some Heat: For those who enjoy a spicy kick, a drizzle of hot sauce can elevate the flavors and add an exciting heat element to your falafel rice bowl.

Easy Shortcuts To Make Your Falafel Rice Bowls

For those days when time is of the essence or when you're simply looking for a quick and nutritious meal without the hassle, consider utilizing the convenience of your local grocery store for all the ingredients needed for these Mediterranean Falafel Rice Bowls. Every component, from the base to the toppings, can be found ready-made, allowing for a stress-free assembly at home. 

Choose store-bought falafel, offered both fresh or frozen, to significantly reduce prep time. Effortlessly warm up or cook the falafel following the instructions on the package for a swift and fulfilling dish. Alternatively, consider supporting your local Middle Eastern restaurant by placing an order for a batch of their freshly prepared falafel.

Storage Instructions

How to Store Falafel

• Fridge: Place leftover falafel in an airtight container and store in the fridge for 2-3 days.
• Freezer: Both raw and cooked falafel can be frozen in an airtight, freezer-safe container or freezer bag for up to 3 months.
• Reheat: The best method to reheat falafel is in a preheated oven at 200°C (425°F) for 10 - 15 minutes. While microwaving is an option, it won't retain the falafel's crispiness.

How to Store Leftovers

Store each component in separate airtight containers in the fridge for 2-3 days. It's especially important to consume leftover rice within 1-2 days. When reheating rice, use the microwave and ensure it's heated thoroughly to maintain safety and taste.

Diving into the vibrant flavors of these Mediterranean Falafel Rice Bowls not only invites a piece of the Middle East into your home but also offers a journey through taste that's both nutritious and deeply satisfying. With every bite, you're embracing a tradition that spans centuries, expertly adapted for the modern kitchen. 

We encourage you to try this recipe, share it with loved ones, and explore the rich tapestry of Mediterranean cuisine. Don't forget to comment below with your experiences and any personal twists you've added to make this dish uniquely yours!

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The nutrition is an estimate only. It was calculated using Nutrifox, an online nutrition calculator.