Falafel and Golden Rice Bowls

Name: Falafel and Golden Rice Bowls with Chopped Salad and Tahini-Yogurt Drizzle
Total time: 25 min
Yield: 2
Cuisine: Middle Eastern
Ingredients: 150 g Falafel; ¾ cup Basmati Rice; 1 unit(s) Mini Cucumber; 1 unit(s) Sweet Bell Pepper; 1 unit(s) Tomato; 1 unit(s) Shallot; 7 g Parsley; ¼ cup Feta Cheese, crumbled; 1.5 tsp Cumin-Turmeric Spice Blend; 3 tbsp Yogurt Sauce; 2 tbsp Tahini Sauce; ½ tbsp Red Wine Vinegar; 3.5 tbsp Oil*; ¼ tsp Sugar*; ¼ tsp Salt*; 0.13 tsp Pepper*; 1 tbsp Unsalted Butter*

with Chopped Salad and Tahini-Yogurt Drizzle

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Golden turmeric and cumin add warming and wholesome flavour to fluffy basmati rice. Load up your bowl with crunchy salad, creamy tahini-yogurt drizzle, hearty falafels and briny feta.

Ingredients: Sweet bell pepper • Falafel (chickpeas, water, canola/sunflower oil, chickpea flour, bread crumbs (enriched flour, dextrose, salt, yeast, soybean oil), potato flakes (potatoes, mono and diglycerides, sodium acid pyrophosphate, citric acid), baking powder, salt, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Basmati rice • Roma tomatoes • Cucumber • Shallot • Yogurt sauce (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) (milk) • Tahini sauce (water, tahini (sesame), modified corn starch, sugar, vinegar, salt, concentrated lemon juice, vegetable oil, garlic, canola oil, spices, natural flavour, soy lecithin, xanthan gum, citric acid, lactic acid, potassium sorbate, sodium benzoate, calcium disodium EDTA) (soy, sesame) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Parsley • Cumin-turmeric blend (cumin, turmeric, silicon dioxide).

Tags:

Veggie

•Quick

•New

•Low CO2

Allergens:

Soy

•Wheat

•Milk

•Sesame

•Sulphites

The quantities provided above are averages only.

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time25 minutes

Cooking Time7 minutes

DifficultyMedium

Ingredients

serving amount

150 g

Falafel

(Contains: Soy, Wheat May contain traces of: Wheat, Sesame, Soy)

¾ cup

Basmati Rice

1 unit(s)

Mini Cucumber

1 unit(s)

Sweet Bell Pepper

1 unit(s)

Tomato

1 unit(s)

Shallot

7 g

Parsley

¼ cup

Feta Cheese, crumbled

(Contains: Milk)

1.5 tsp

Cumin-Turmeric Spice Blend

(May contain traces of: Mustard, Peanuts, Wheat, Milk, Soy, Sulphites, Sesame, Tree nuts, Triticale)

3 tbsp

Yogurt Sauce

(Contains: Milk)

2 tbsp

Tahini Sauce

(Contains: Soy, Sesame May contain traces of: Egg, Mustard, Tree nuts, Gluten, Soy, Sesame, Fish, Wheat, Sulphites, Crustaceans, Milk)

½ tbsp

Red Wine Vinegar

(Contains: Sulphites)

Not included in your delivery

3.5 tbsp

Oil*

¼ tsp

Sugar*

¼ tsp

Salt*

0.13 tsp

Pepper*

1 tbsp

Unsalted Butter*

(Contains: Milk)

Nutrition Values

Calories910 kcal

Fat50 g

Saturated Fat12 g

Carbohydrate98 g

Sugar9 g

Dietary Fiber8 g

Protein19 g

Cholesterol30 mg

Sodium920 mg

Trans Fat0.4 g

Potassium750 mg

Calcium225 mg

Iron5 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Medium Pot

•Measuring Spoons

•Measuring Cups

•Large Non-Stick Pan

•Medium Bowl

•Small Bowl

Cooking Steps

PDF

Heat a medium pot over medium heat.
Meanwhile, peel, then finely chop shallot.
When hot, add 1/2 tbsp (1 tbsp) oil, then rice, half the shallots and Cumin-Turmeric Spice Blend. Cook, stirring often, until fragrant, 2-3 min.
Add 1 1/4 (2 1/2 cups) cups water and 1/8 tsp (1/4 tsp) salt and bring to a boil over high.
Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min.
Remove from heat. Set aside, still covered.

Meanwhile, cut cucumber into 1/2-inch pieces.
Core, then cut pepper into 1/2-inch pieces.
Roughly chop parsley.
Cut tomato into 1/2-inch pieces.

Heat a large non-stick pan over medium heat.
When hot, add 1 tbsp oil, then falafel. (NOTE: Don't overcrowd the pan. Cook in batches for 4 ppl if needed, using 1 tbsp oil per batch.) Pan-fry until golden-brown on one side, 4-5 min.
Add 1 tbsp oil, then flip the falafel. Pan-fry until golden-brown on the other side, 4-5 min.

Meanwhile, add cucumbers, peppers, tomatoes, remaining shallots, half the parsley, half the vinegar (use all for 4 ppl), 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil to a medium bowl. (TIP: We love using olive oil in this recipe.) Season with salt and pepper, then stir to combine.

Combine yogurt sauce, tahini sauce and 1/8 tsp (1/4 tsp) sugar in a small bowl. Season with salt and pepper, then stir to combine.

Fluff rice with a fork, then stir in half the parsley and 1 tbsp (2 tbsp) butter.
Divide rice between bowls.
Top with falafel and salad.
Sprinkle feta and drizzle tahini-yogurt sauce over top.
Sprinkle remaining parsley over top.