healthy falafel + lemon brown rice

This is my own falafel recipe that I’m excited to share! Falafel is a really tasty meatless meal whether you are plant based or not. It is PACKED with flavor from herbs, spices and veggies! For the chickpeas you can used dried or canned. If you read up on falafel, authentic falafel uses soaked dried garbanzo bean only and there is no way around it! If I have time I soak them but honestly I think canned are just fine. If you do soak your beans, the longer the better especially for digestion!

Total time: 45 minutes Serves: 4


For the falafel:

1 cup dried garbanzo beans soaked in a large bowl of water at least 4 hours or overnight (can also use 2 cans of canned chickpeas)

1/2 yellow onion

1/2 red or yellow bell pepper (or a mix of both you do you!)

2 carrots peeled

1/2 cup fresh parsley

4 gloves fresh garlic

1/2 tsp Himalayan pink salt

1/2 tsp black pepper

1/4 tsp cumin

1/4 tsp turmeric

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp chilli powder

1/4 cup whole wheat flour or chickpea flour

3-4 tbsp olive oil for cooking

For the rice:

1 cup brown rice

zest of 1 lemon

1 clove garlic minced

1 tbsp grass fed butter

2 tbsp olive oil

1/4 tsp Himalayan pink salt

1/4 tsp black pepper

1-2 tbsp fresh parsley chopped


Give the onion, bell pepper, and carrots a rough chop. Add the garbanzo beans, onion, bell pepper, carrots, parsley, garlic and spices to a food processor and blend or pulse until course but evenly combined. Place the mixture into a bowl and stir in the flour. Form small discs/patties, place on a plate and refrigerate for at least 30 minutes

Meanwhile bring a pot of water to a boil. rinse the brown rice in a cold water and strain. Add the rinsed rice to the boiling water and cook for 30 minutes (like pasta)

While the rice is cooking, heat the olive oil in a cast iron skillet on medium high heat. Add the falafel patties and pan fry for about 3-4 minutes on each side. Transfer to a lined baking pan and put in a 375º oven while finishing the rice.

When the rice is finished, drain it in a colander. In the pot heat the olive oil and butter over medium low heat add the minced garlic, salt and pepper. Sauté garlic until fragrant. Turn off the heat and add the cooked rice. stir in the lemon zest and parsley. Let sit in the pot, covered with a lid for 5 minutes and let the rice steam (this is optional but makes it fluffier!) fluff with a fork and serve the falafel over the rice. I like to serve the rice and falafel with a simple greek salad or steamed mixed veggies! enjoy and happy cooking!

xoxo katherine grace

Older Post Newer Post

Leave a comment

Please note, comments must be approved before they are published