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.
Mediterranean Falafel Bowl with Sundried Tomato Rice & Courgette
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 rice and pair with a refreshing rocket salad and juicy tomato salsa
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 10g sunflower seeds
- 80g rocket
- 4 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 18 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.)
- 2 tbsp garlic, basil and parsley paste (garlic puree, basil, rapeseed oil, parsley, sea salt, acidity regulator: citric acid)
- 200g baby tomatoes
- 1 pepper
- 30g pitted green olives (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 200g brown rice (100% Brown Rice)
- 2 courgette
- 2 onion
- 2 tsp sumac
Nutritional Information
Calories: 603
Protein: 15g
Carbs: 76g
Fat: 25g
Mediterranean Falafel Bowl with Sundried Tomato Rice & Courgette
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 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 large saucepan filled with salted water to a boil
- Pull out a large frying pan, a medium bowl & a sieve
Boil & roast
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
- Cut the courgettes into 1/2cm thick batons. Cut each onion into 8 wedges. Add the prepped veg to the lined baking tray and sprinkle with the sumac and 1 tsp oil. Season with a pinch of salt and pepper and toss to combine. Roast for 20 mins
Finish the prep & make the salsa
- Roughly dice the pepper. Roughly chop the olives. Quarter the tomatoes
- Add the tomatoes to the medium bowl, along with the olives and half the garlic herb paste. Mix and season with salt and pepper
Add the falafels & finish the rice
- After 20 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
- Meanwhile, heat the large frying pan with 1 tbsp oil on medium heat. Once hot, add the pepper and cook for 3-4 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. Season to taste with salt and pepper
Finish & plate up
- When everything's ready, toss the falafels in the remaining garlic herb paste
- Serve the sundried tomato rice into bowls, topped with the falafels, roasted veg, tomato salsa and rocket. Sprinkle over the sunflower seeds
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