The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Falafel Bowl with Herby Tomato Salsa & Sundried Tomato Rice
On the hunt for some Mediterranean sunshine? You'll love this vegan twist on a poke bowl. Starring golden falafels, seasonal courgettes and sweet onion. Serve over a bed of pepper & sundried tomato pilaf rice and pair with a refreshing rocket salad and juicy tomato salsa.
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 40g rocket
- 9 mediterranean falafel with chickpeas, garlic and basil (Chickpeas (54%) (Water, Chickpeas), Onion (16%), Rapeseed Oil, Potato Flake, Spinach, Garlic Puree (2%) (Water, Garlic Granules), Parsley, Coriander, Lemon Juice Concentrate, Ground Coriander, Basil, Salt, Raising Agent (Sodium Bicarbonate), Golden Linseed, Ground Cumin, Ground Black Pepper, Dried Oregano.)
- 1 tbsp garlic, basil and parsley paste (garlic puree, basil, rapeseed oil, parsley, sea salt, acidity regulator: citric acid)
- 20g sunflower seeds
- 110g baby tomatoes
- 1 tsp sumac
- 1 onion
- 1 courgette
- 100g rice (brown) (100% Brown Rice)
- 1 handful of fresh flat-leaf parsley
- 1 pepper
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
Nutritional Information
Calories: 694
Protein: 17g
Carbs: 79g
Fat: 33g
Ingredients
- 100g rice (brown) (use half) (100% Brown Rice)
- 1 handful of fresh flat-leaf parsley (use half)
- 1 tbsp garlic, basil and parsley paste (use half) (garlic puree, basil, rapeseed oil, parsley, sea salt, acidity regulator: citric acid)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 1 onion (use half)
- 40g rocket (use half)
- 1 tsp sumac (use half)
- 110g baby tomatoes (use half)
- 1 courgette (use half)
- 20g sunflower seeds
- 1 pepper (use half)
- 9 mediterranean falafel with chickpeas, garlic and basil (use half) (Chickpeas (54%) (Water, Chickpeas), Onion (16%), Rapeseed Oil, Potato Flake, Spinach, Garlic Puree (2%) (Water, Garlic Granules), Parsley, Coriander, Lemon Juice Concentrate, Ground Coriander, Basil, Salt, Raising Agent (Sodium Bicarbonate), Golden Linseed, Ground Cumin, Ground Black Pepper, Dried Oregano.)
Nutritional Information
Calories: 752
Protein: 19g
Carbs: 81g
Fat: 38g
Falafel Bowl with Herby Tomato Salsa & Sundried Tomato Rice
On the hunt for some Mediterranean sunshine? You'll love this vegan twist on a poke bowl. Starring golden falafels, seasonal courgettes and sweet onion. Serve over a bed of pepper & sundried tomato pilaf rice and pair with a refreshing rocket salad and juicy tomato salsa.
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Cooking Instructions
Before you start
- Preheat the oven to 200C / fan 180C / gas mark 6
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a medium frying pan, a medium bowl & a sieve
Get started
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
- Cut the courgette into 1cm thick batons. Slice the onion into 8 wedges. Add both to the baking tray, sprinkle with the sumac and drizzle with 2 tsp oil. Season with a pinch of salt and pepper and toss to combine. Roast for 18 mins
Get prepping & make the salsa
- Dice the pepper into 1cm chunks. Finely chop the parsley. Quarter the tomatoes
- Place the tomatoes into the medium bowl, along with the sunflower seeds, half the garlic herb paste and half the parsley. Mix and season with salt and pepper
Add the falafels
- After 18 mins, add the falafels to the baking tray and return to the oven for a further 5 mins, until the veg is soft and golden and the falafels are warmed through
Finishing touches
- Meanwhile, heat the medium frying pan with 1 tsp oil on medium heat. Once hot, add the pepper and cook for 4-5 mins, until softening. Season with salt and pepper
- Add the sundried tomato paste and cook for another 1 min, then stir in the cooked rice and toss to combine
Plate up
- When everything's ready, toss the falafels in the remaining garlic herb paste
- Share the rice between bowls, topped with the falafels. Serve the roast veg, tomato salsa and rocket alongside. Drizzle the rocket with 1 tsp olive oil
- Garnish with the remaining parsley
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