Poke bowl with crispy falafel

Ingredients

• 300 gsushi rice
• 2 tbsprice vinegar
• 1 tspsugar
• 0.5 tspsalt (for the rice)
• 400 gcanned chickpeas, drained and patted dry
• 2 clovesgarlic
• 1 smallonion, roughly chopped
• A handfulfresh parsley
• A handfulfresh coriander
• 1 tspcumin
• 1 tspground coriander seed
• 3 tbspflour
• To tastesalt and pepper
• For fryingsunflower oil
• 1avocado
• 1/2cucumber
• 6radishes
• 150 gcherry tomatoes
• 100 gred cabbage, finely sliced
• 3 tbsptahini
• 2 tbsplemon juice
• 1 clovegarlic, crushed (for the dressing)
• 3 to 4 tbspwater
• 2 tbspsesame seeds

Instructions

1. 1

   Cook the rice

   Rinse the sushi rice under cold water until the water runs clear. Cook it according to the packet instructions, then stir in the rice vinegar, sugar and 0.5 tsp salt. Cover and leave it to cool slightly.

2. 2

   Make the falafel

   Put the drained, patted-dry chickpeas, 2 cloves of garlic, onion, parsley, coriander, cumin, ground coriander seed, flour, salt and pepper in a food processor. Pulse to make a coarse mixture that holds together, taking care not to process it until smooth.

3. 3

   Shape and chill

   With damp hands, form the mixture into small balls or patties. Chill them in the fridge for 20 minutes to help them hold their shape.

4. 4

   Fry the falafel

   Heat a layer of sunflower oil in a frying pan over medium heat. Fry the falafel for about 3 to 4 minutes per side until golden and crisp. Transfer to paper towels to drain.

5. 5

   Mix the dressing

   Stir together the tahini, lemon juice, crushed garlic, water and a pinch of salt until smooth and pourable. Add a little more water if it is too thick.

6. 6

   Prepare the vegetables

   Slice the cucumber, radishes and avocado thinly or cut them into small cubes. Halve the cherry tomatoes and finely shred the red cabbage.

7. 7

   Build the bowls

   Divide the rice between four bowls to make the base. Arrange the vegetables and falafel in sections, then drizzle over the tahini dressing.

8. 8

   Garnish and serve

   Finish with sesame seeds and fresh coriander or parsley. Add sriracha if you like a little heat, and serve immediately.

What is a poke bowl with crispy falafel?

Poke bowls take inspiration from poke, a Hawaiian dish traditionally made with seasoned fish, served with rice and accompaniments. This vegetarian version borrows the bowl format rather than the traditional fish, pairing sushi rice with falafel and fresh vegetables.

Falafel is a chickpea-based dish associated with Middle Eastern cooking. Here, herbs and warm spices flavour the chickpeas, while a quick pan-fry gives the outside a crisp finish and leaves the centre tender.

Nutrition and macros by portion

The nutrition label shows one serving as written: 620 calories, 19g protein, 87g carbs, 21g fat.

The rice and chickpeas provide most of the carbohydrates, while the chickpeas also contribute protein. Tahini, avocado and frying oil account for much of the fat; serve the bowl with extra fresh vegetables if you want a larger share of the plate to be vegetables.

Getting the rice right

Rinsing the rice: wash it under cold water until the water runs clear, which removes loose surface starch. Follow the packet directions for cooking, since rice varieties and equipment differ.

Seasoning the rice: stir in the vinegar, sugar and salt while the rice is warm so they distribute evenly. Let it cool slightly before assembling the bowls.

Keeping the falafel textured

Dry chickpeas: pat them dry before processing so the mixture is less wet and easier to shape. The flour helps bind it, but the falafel should still have a coarse texture.

Brief pulsing: stop the food processor when the mixture holds together but still has small pieces. Over-processing can make it dense and pasty rather than pleasantly textured.

Shaping and frying

Damp hands: lightly wet your hands before shaping to reduce sticking. Make the balls or patties a similar size so they cook at roughly the same pace.

Steady heat: use medium heat and fry for about 3 to 4 minutes per side. Look for a golden, crisp exterior, then drain the falafel on paper towels.

Balancing the vegetables

Fresh crunch: cucumber, radishes and red cabbage add crispness alongside the soft rice and falafel. Slice or dice them to suit the way you want to eat the bowl.

Creamy contrast: avocado and tahini dressing bring richness, while cherry tomatoes and lemon juice add freshness. Keep the vegetables in separate sections for a colourful finish.

Making the tahini dressing

Smooth texture: mix the tahini, lemon juice, garlic, water and a pinch of salt until the dressing is even. Tahini can thicken as it is stirred, so add the water gradually.

Pourable consistency: if the dressing is too thick to drizzle, mix in a little more water. Taste it before serving and adjust the salt to suit.

Serving the bowls

Build each bowl on a base of rice, then arrange the vegetables and falafel in sections. This keeps the different colours and textures distinct until the dressing is added.

Serve immediately after assembling so the falafel stays crisp. Sesame seeds and fresh herbs finish the bowls; sriracha is an optional extra for those who want heat.

Recipe notes & tips

• Pat the drained chickpeas dry before blending to help the mixture hold together.
• Pulse the falafel mixture in short bursts and stop while it is still coarse.
• Chill the shaped falafel for the full 20 minutes before frying.
• Keep the oil at medium heat so the falafel can brown without scorching.
• Add water to the tahini dressing gradually to control its consistency.
• Assemble the bowls just before serving to keep the falafel crisp.

Variations

• Add heat: serve with sriracha, as suggested in the method.
• Change the herbs: use more parsley or coriander while keeping the same falafel mixture.
• Use another grain: replace the sushi rice with cooked brown rice.
• Add a fresh topping: include sliced spring onions for extra crunch.
• Make it gluten-free: use a suitable gluten-free flour in the falafel mixture.

Common mistakes to avoid

• Wet chickpeas: excess moisture can make the mixture difficult to shape; drain and pat them dry.
• Over-processing: a smooth paste can make dense falafel; pulse only until the mixture holds together.
• Skipping the chill: warm, freshly shaped mixture may fall apart; chill it for 20 minutes.
• Oil too hot: the outside can brown before the falafel cooks through; fry over medium heat.
• Thick dressing: tahini can be hard to drizzle; mix in a little more water.
• Assembling too early: the falafel loses its crispness against the rice and dressing; build the bowls just before eating.

How to store

Store leftover rice, falafel, vegetables and dressing in separate airtight containers in the fridge for up to 3 days. Reheat the rice and falafel until hot, ideally warming the falafel in a pan or oven to help restore its crispness; add the fresh vegetables and dressing afterwards.

Frequently asked questions