Falafel Rice Bowl
This easy falafel rice bowl is loaded with crispy falafel, fluffy basmati rice, fresh cucumbers and tomatoes, tangy feta, olives, and a creamy hummus drizzle. Perfect for meal prep, quick lunches, or weeknight dinners.
Servings: 1
Calories: 450kcal
Equipment
- Medium saucepan (for rice)
- Air fryer or oven (for heating falafel)
- Knife and cutting board
- Serving bowl
- Spoon
Ingredients
- ½ cup cooked basmati rice
- 4 falafel store-bought or homemade
- ⅓ cup diced Roma tomato
- ⅓ cup diced cucumber seeded
- ¼ cup crumbled feta cheese
- 2 tablespoons kalamata olives
- 2 tablespoons pickled turnips
- ¼ cup hummus or tahini dressing
- ½ tablespoon toasted sesame seeds
- 2 tablespoons fresh parsley chopped
- Pita slices for serving
Instructions
- Prepare basmati rice according to package directions (usually 1 cup rice to 1.5 cups water, simmer 15 minutes). Let it cool for 10 minutes before assembling your bowl.
- If using frozen falafel, air fry at 375°F for 10 minutes, shaking halfway through, until golden and crispy. They should sound hollow when you tap them.
- Dice the cucumber and Roma tomatoes into small, bite-sized pieces. Cut the cucumber in half lengthwise and scoop out the seeds with a spoon to prevent excess moisture.
- Place the cooled rice at the bottom of your serving bowl.
- Arrange the falafel on top of the rice (4 pieces per bowl).
- Distribute the diced cucumber, tomatoes, crumbled feta, olives, and pickled turnips around the bowl in separate sections for a colorful presentation.
- Spoon the hummus or tahini dressing over the entire bowl. Use about ¼ cup or more if you like it extra saucy.
- Sprinkle toasted sesame seeds and chopped fresh parsley over the top.
- Enjoy with warm pita slices on the side for scooping.
Notes
- Moisture control is key. Always seed your cucumbers and let your rice cool completely before assembling. Hot rice creates steam that wilts your veggies and makes everything soggy.
- Falafel brand matters. I've tested Trader Joe's, Costco (Kronos), and Whole Foods frozen falafel. Trader Joe's gets the crispiest in the air fryer. Costco is the best value for meal prep.
- Reheat smart. Never microwave falafel (they get rubbery). Air fry at 375°F for 5 minutes or bake at 400°F for 7-8 minutes to restore the crispy texture.
- Meal prep like a pro. Store rice, falafel, veggies, and dressing in separate airtight containers for up to 4 days. Assemble fresh when ready to eat. Falafel stays crispier if stored on a paper towel.
Nutrition
Calories: 450kcal
