Nourish bowls are a staple in my diet. It’s such an easy, colourful, creative and healthy way to use up leftovers and get in heaps of fresh, delicious veg! Lately I have been absolutely obsessed with FALAFELS! So today, I thought I’d share a simple, delicious and nourishing falafel bowl recipe, as well as some additional tips on constructing a BALANCED nourish bowl.
RECIPE | Yields: 10 falafels | Cook time: 15-20 minutes
Falafel Ingredients:
1 tbsp. nutritional yeast
1 tbsp. chickpea flour
1 tsp. garlic powder
½ tsp. smoked paprika
¼ tsp. chilli flakes (optional)
¼ tsp. salt
2 large handfuls of fresh coriander
Other Ingredients:
Grain of choice: rice, quinoa, bulgur wheat, cous cous etc.
Fresh greens and/or herbs: lettuce, baby spinach, kale, coriander, microgreens, mint.
Veggies of choice: cucumber, carrots, tomato (I know this one’s technically a fruit) etc.
Something creamy: tahini dressing, hummus or avocado.
Other garnishes: sesame seeds, nuts, dried cranberries, chilli flakes.
Method:
1. Preheat the oven to 200° C.
2. To make the falafels, add all the ingredients into a food processor or high-speed blender. Pulse the mixture until reaching a textured dough-like consistency.
3. Line a baking tray with parchment paper or silicone baking sheet. Alternatively, lightly grease with some olive oil.
4. Using your hands, form round balls using roughly 2 tbsp. of the mixture and lightly flatten onto the baking tray (optional: for an extra crispy coating, lightly brush the falafels with some olive oil before baking).
5. Bake the falafels for approximately 15-20 minutes, or until golden brown.
6. Serve alongside any other ingredients of choice and enjoy!
I have chosen to serve my falafels with white basmati rice, green beans, carrots, cucumber, microgreens, dried cranberries, roughly chopped almonds, sesame seeds, chilli flakes and avocado.
The key to a tasty and balanced nourish bowl is texture, colour & composition.
I always make sure to include at least one element from EACH of the following food groups when creating a bowl:
Protein: meat, fish, poultry, tofu, tempeh, falafels, beans/legumes/pulses etc.
Grain or starchy carbohydrate: rice, quinoa, bulgur wheat, cous cous, sweet potato etc.
ALL the fruit and veg: greens, fresh herbs, cucumber, carrots, tomato, cooked butternut squash, pumpkin, beetroot, zucchini, red cabbage, capsicum and so much more!
Texture: creamy and crunchy elements are ESSENTIAL and can easily be achieved by adding some crispy chickpeas, hummus or fats i.e. avocado, coconut yoghurt, cottage cheese, a tahini/peanut dressing, nuts, seeds etc.
Optional: boost your bowl with additional spice, ferments, acidity and sweetness i.e. fresh chilli/flakes, sauerkraut, a squeeze of lemon/lime juice, unsweetened dried cranberries etc.
When it comes to quantity, listen to your hunger and eat accordingly. When it comes to proportions and getting enough of each food group, I recommend using the ‘plate method’ below or alternatively the Eatwell Guide. These are easy tools you can use to ensure that your bowl is always balanced.
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