Brown Rice Falafel Bowl

Prep Time: 10 min

Cook Time: 8 min

Total Time: 18 min

Servings: 4


  • Falafels:
  • 1 can (19 oz) chickpeas, drained and rinsed
  • 1/2 cup fresh parsley (leaves and stems)
  • 1/4 cup all-purpose flour
  • 1/2 onion, chopped
  • 4 cloves garlic
  • 1 tsp each ground cumin and paprika
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 bottle (17 oz) Filippo Berio Extra Light Olive Oil, for frying
  • Falafel Bowl:
  • 2 cups cooked brown rice
  • 1 cup chopped cucumbers
  • 1 large tomato, chopped
  • 1/2 small red onion, thinly sliced
  • 1/3 cup plain yogurt
  • 2 tbsp Filippo Berio Extra Virgin Olive Oil
  • 2 tbsp tahini paste
  • 2 tbsp lemon juice
  • 1/4 tsp each salt and pepper
  • 1/4 tsp ground cumin


    • Falafels: In food processor, combine chickpeas, parsley, flour, onion, garlic, cumin, paprika, baking powder and salt; pulse until mixture is just starting to come together. Roll into sixteen 1-inch balls; flatten slightly.
    • Meanwhile, heat olive oil in saucepan set over medium heat until instant-read thermometer reaches 325°F. Fry falafel, in batches, for 2 or 3 minutes per side or until golden brown. Using slotted spoon, transfer to paper towel–lined tray.
    • Falafel Bowl: Divide rice among 4 bowls or portable containers. Top with falafel, cucumbers, tomato and red onion. Whisk together yogurt, olive oil, tahini and lemon juice until smooth; stir in salt, pepper and cumin. Drizzle over falafel bowls.



    • To spice up falafel bowls, serve with your favorite hot sauce or add a pinch of cayenne pepper to falafel mixture.
    • Substitute quinoa, farro or barley for brown rice.
    • To make ahead, freeze falafels in airtight container for up to 1 month; reheat from frozen in moderate oven until heated through.