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A vibrant Mediterranean falafel bowl with rice, hummus, and fresh vegetables.

Falafel Bowls (Cava Style)

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Prep Time 45 minutes
Cook Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Calories: 680
Ingredients Method

Ingredients
  

  • 2 cups dried chickpeas, soaked in water for 12-24 hours
  • 1/2 cup yellow onion, roughly chopped
  • 1 cup fresh flat-leaf parsley, stems removed
  • 1/2 cup fresh cilantro, stems removed
  • 4 cloves garlic , peeled
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 1.5 teaspoons kosher salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon baking soda
  • Neutral oil for deep frying
  • 2 cups cooked basmati rice
  • 1 cup classic hummus
  • 1 cup tzatzik i
  • 1 cup Persian cucumbers, diced
  • 1 cup Roma tomatoes, diced
  • 1/2 cup pickled red onions
  • 1/2 cup crumbled feta cheese
  • 1/4 cup tahini sauce

Method
 

  1. Drain and rinse the soaked chickpeas thoroughly, ensuring they are patted dry.
  2. Place chickpeas, onion, parsley, cilantro, garlic, cumin, coriander, salt, pepper, and cayenne into a food processor.
  3. Pulse the mixture until it reaches a coarse, crumbly texture; avoid over-processing into a paste.
  4. Transfer the mixture to a bowl, stir in the baking soda, cover, and refrigerate for 30 minutes.
  5. Form the chilled mixture into balls or small patties using approximately 2 tablespoons of mixture per unit.
  6. Fill a deep skillet or pot with 2 inches of oil and heat to 350°F (175°C).
  7. Fry the falafel in batches for 3 to 5 minutes until the exterior is a deep golden brown and crispy.
  8. Remove falafel and drain on a wire rack or paper towels.
  9. Construct the bowls by partitioning 1/2 cup of rice into four serving dishes.
  10. Add 4 to 5 falafels to each bowl, followed by scoops of hummus and tzatziki.
  11. Top with diced cucumbers, tomatoes, pickled onions, and feta cheese.
  12. Finish with a drizzle of tahini sauce and serve immediately.