Description
A delightful and nutritious dish featuring fluffy rice, crispy falafel made from chickpeas, and colorful sautéed vegetables, perfect for family dinners or meal prep.
Ingredients
Scale
For the Rice:
- 2 cups rice
- 3 cups chicken broth
- 1/4 cup soy sauce
- 1 tablespoon sesame oil
- 1/4 teaspoon garlic powder
For the Falafel:
- 1 can (15 oz) chickpeas, rinsed and drained
- 1/4 cup chopped parsley
- 1/4 cup chopped cilantro
- 1/4 cup finely chopped onion
- 1 clove garlic, minced
- 1/4 cup breadcrumbs
- 1 tablespoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
For the Vegetables:
- 1 red bell pepper, sliced
- 1 onion, sliced
- 1/2 cup cherry tomatoes, halved
Instructions
- Cook the Rice: In a large pot, bring chicken broth to a boil. Add rice, soy sauce, sesame oil, and garlic powder. Reduce heat, cover, and simmer for 20-25 minutes, until the rice is tender.
- Make the Falafel: In a bowl, combine chickpeas, parsley, cilantro, onion, garlic, breadcrumbs, cumin, coriander, salt, and pepper. Mix well and shape into small balls. Refrigerate for at least 30 minutes.
- Cook the Falafel: Heat olive oil in a skillet over medium heat. Cook falafel balls until golden brown on all sides.
- Sauté the Vegetables: In the same skillet, sauté the bell pepper, onion, and cherry tomatoes until softened.
- Assemble: Layer the rice, falafel, and sautéed vegetables in a serving dish.
- Serve: Enjoy immediately!
Notes
- Let the falafel mixture chill for better texture and shape during frying.
- Feel free to customize the vegetables based on your preferences.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: main course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 3g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 68g
- Fiber: 8g
- Protein: 14g
- Cholesterol: 0mg