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  • Catherine Myburgh

Falafel Nourish Bowl



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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