With vibrant green spiced falafel, broccoli and spinach tabbouleh, and coriander green goddess dressing, My Goodness Green Bowl is a super charged bowl of super good things.
I blame my contrary nature for this bowl. The Hills are covered in Autumnal finery, all red and gold, so it seems only logical I would be compelled to create a completely green dish, right? Green falafel, check. Verdant broccoli and spinach tabbouleh; done. Coriander green goddess dressing; well, it’s green isn’t it? Even down to the lemon and sea salt raw zucchini ribbons, my goodness green bowl is green powered by ten.
In years past I have celebrated my favourite season revelling in the cold change. This year, however, while my lady Autumn puts on her best show, I am happy to hide my increasingly chilly toes inside and watch the seasonal theatrics from my window. And perhaps in preparation for the colder months to come, my body is craving an epic bowl of nutrition.
Likened to describing a person as having a “good personality,” if someone described my dish as only “nutritious” I would weep in to my buddha bowl. Thankfully my goodness green bowl is nutritious and delicious. With distinctly Middle Eastern flavours this bowl is flavoursome and bold with lemon, garlic, za’atar and fresh herbs.
While there are a few elements to this bowl, each one is simple. The broccoli and spinach tabbouleh is raw and takes minutes to pull together as is the vegan green goddess dressing and lemon zucchini ribbons. The falafel, while taking more preparation, is easy and, enter the trumpets, freezable.
I was a little nervous about making falafel having eaten many a dry version in the past. But, after much research and playing I have learnt a few things:
- Using raw chickpeas soaked overnight works better than canned chickpeas. Canned chickpeas equals more moisture requiring more flour to bind; more flour equals dry falafel. It is a twisted web but there you have it. Soak the chickpeas overnight, you’ll thank yourself later.
- Refrigerate the raw falafel mix for an hour or two before rolling in to balls. I am not kosher with the science, but the balls seems to come together better after refrigeration.
- Size matters. Smaller falafel balls cook faster and sometimes dry out. Large falafel balls take longer and may cook on the outside but not inside. My little trick is to use an ice-cream scoop. Scoop the raw falafel mix in to a ball but then level the spoon off with your hand so that the ice-cream scoop is full but flat on top. Pop the half ball in to your palm and roll in to a ball. Flatten a little if you plan to use your falafel in pitas.
- Inspired by Sneh at the gorgeous blog Cook Republic I used buckwheat flour in this green falafel. You could easily use plain flour (you will use less flour with plain) but I prefer this gluten-free version.
There is nothing sneaky about my goodness green bowl. It screams healthy. While this would normally turn my three year-old off, all things green are healthy and therefore not to be trusted, she did eat the falafel. With green peas and spinach, garlic and fresh herbs, I will take this small victory and run.
For us green loving folk, this bowl is a wonderfully flavourful, slightly exotic bowl of goodness. Spiced green falafel, creamy and dreamy goddess dressing, fresh tabbouleh and zucchini combine to create a textured, balanced bite. Enjoy.
My Goodness Green Bowl
Yield 3 bowls
With green spiced falafel, broccoli and spinach tabbouleh and coriander green goddess dressing, My Goodness Green Bowl is super charged with good stuff.
- 2 cups raw chickpeas (soaked overnight)
- 1 small red onion
- ½ cup frozen peas (you don't have to thaw)
- 4 garlic cloves, roughly chopped
- a handful of chopped spinach (approx. 45g)
- 1/4 cup flat-leaf parsley
- 1/4 cup coriander leaves
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- ¼ tsp. fresh grated ginger
- ¼ tsp. ground all-spice
- 1 & 3/4 tsp. sea salt
- ½ tsp. baking powder
- 3 tbs. buckwheat flour + 1 tsp.
- 3-4 tbs. sesame seeds (optional to roll the falafel in)
Coriander Green Goddess Dressing
- 1 garlic clove
- ¾ cup avocado
- ¼ cup tahini
- 1/3 cup water
- 3 tbs. apple cider vinegar
- 2 tbs. lemon juice
- ¼ cup olive oil
- ½ cup packed fresh coriander
- ½ cup fresh parsley
- 1/2 tsp. sea salt
- 1 tsp. shiro miso paste
Broccoli Spinach Tabbouleh
- 2 small heads broccoli
- 1 handful of baby or regular spinach leaves
- 1 cup cooked quinoa (or barley)
- ¼ cup toasted almonds
- 1/2 cup dried red currants
- 2 tbs. mint, finely sliced
- 1 tsp. za'atar spice
- juice of 1 lemon
- 3 tbs. olive oil
- sea salt to taste
Raw Lemon Zucchini Ribbons
- small zucchini
- a squeeze of lemon juice
- a pinch of sea salt
- 1/2 tsp. olive oil
Avocado to serve
Grapeseed or vegetable oil - enough to fill a pan 1 inch (2.5cm)
- To make the falafel, place half the chickpeas and the other ingredients, excluding the flour and baking powder, in to a food processor. Process until well chopped. Add the remaining chickpeas and pulse until the mix is somewhere between a paste and cooked couscous.
- Pour the mixture in to a large bowl and sprinkle with the baking powder. One spoon at a time, mix the buckwheat flour in with your hands. The mixture should hold together but not be too wet.
- Cover the mixture and refrigerate for two hours.
- Meanwhile, clean the processor bowl and put the broccoli for the tabbouleh in. Pulse until almost riced (refer to picture in post). Add the spinach, coriander and parsley and pulse until chopped.
- Tip the broccoli mixture in to a large bowl.
- Lightly toast the almonds on a non-oiled pan for three minutes or until just toasted. Remove from heat and roughly chop before adding to broccoli mixture.
- Add the rest of the ingredients to the bowl before adding the lemon juice, olive oil and sea salt. Toss to combine and set aside.
- To make the zucchini ribbons, use a vegetable peeler lengthways to create zucchini ribbons. In a small bowl, mix the zucchini with lemon, olive oil and sea salt. Set aside.
- Combine the green goddess dressing ingredients in a blender and blend until smooth. To pour the dressing, add more water, to dollop add less.
- After a few hours, remove the falafel mixture from the refrigerator and using an ice-cream scoop (see instructions in post) form falafel balls. Roll in sesame seeds (optional)
- Fill a saucepan to 1 inch with grapeseed oil and heat over medium heat until the oil bubbles a little when flicked with a few drops of water.
- Place a few sheets of absorbent paper on a plate or bench. Carefully lower two or three falafel rounds in to the oil and cook for around three minutes on one side before turning them over for another two minutes. If the falafel is browning too quickly, reduce the heat under the pan.
- Carefully remove the cooked falafel from the oil and place on the paper to drain. Repeat with remaining felafel.
- To assemble, spoon a good amount of tabbouleh in to a bowl followed by two or three felafel rounds. Follow with a handful of the zucchini ribbons, some sliced avocado and the goddess dressing. Season lightly with sea salt and lemon juice if desired.
Cuisine Middle Eastern