Secret Ingredient Falafel Grain Bowls
BEGA PEANUT BUTTER
〰️
BEGA PEANUT BUTTER 〰️
The secret ingredient is out—Bega crunchy peanut butter is the GENIUS secret ingredient in my falafel! It adds a unique twist and rich depth of flavour and can be on the table in no time. Paired with PB yoghurt, fresh grains, and salad, this bowl is a satisfying, nutritious meal for any time of the week. Bonus: it’s air fryer-friendly (non-air fryer owners, don’t roll your eyes—I’ve included an oven version too!
Don’t forget to tag @sam.parish.food and @begapeanutbutter in your Bega Peanut Butter falafel creations. Grab Australia’s favourite “Never Oily, Never Dry” Peanut Butter at Coles, Woolworths, or IGA. #australiasfavourite #neveroilyneverdry #ad
Secret Ingredient Falafel Grain Bowls
Serves: 4
Prep: 25 mins
Cooking: 20 mins
Ingredients
½ brown onion, thinly sliced
Finely grated zest and juice of ½ a large lemon
2 tomatoes, thinly sliced
1 Lebanese cucumber, thinly sliced
1 tsp sumac
1 tbsp finely chopped parsley
500g packet microwave grains (we used quinoa and brown rice)
Grilled flatbreads, mixed salad leaves, and lemon wedges to serve
Peanut Butter Falafel Mixture
800g canned chickpeas, rinsed and drained
2 heaped tbsp Bega crunchy peanut butter
2 handfuls parsley leaves (leaves and stems included)
1 handful coriander (leaves, stems and roots included)
½ cup (75g) gluten-free flour
½ brown onion, chopped
1 garlic clove
1 ½ tsp each ground cumin and ground coriander
½ tsp ground cardamom and sweet paprika
Spray oil (we used olive oil)
Bega PB Yoghurt
1 small garlic clove, finely grated
1 tbsp crunchy peanut butter
1-2 tbsp boiling water
1 cup thick Greek-style yoghurt
Juice of ½ a large lemon
Method
For the falafel, place the chickpeas in the basket of an air fryer and cook for 5 minutes at 200°C. (this is to dry them out slightly) Transfer to a food processor, while still warm is fine, with Bega crunchy peanut butter, remaining falafel ingredients, and 1 tsp sea salt flakes. Blitz until the mixture is finely chopped and comes together.
Use a wet tablespoon to divide the mixture into approximately 24 small falafel, then roll between hands. Place on a plate and spray with oil. Working in batches if needed, transfer to the basket of an air fryer in a single layer. Shake in basket to create an uneven texture (crunchy bits) and bake, spraying halfway, for 12 minutes or until golden and cooked through.
Meanwhile, to make the salad, toss sliced onion, zest, juice, and 1 tsp salt in a bowl. Add tomato, cucumber, parsley, and sumac, and gently toss.
For the PB yoghurt, combine garlic, peanut butter, and boiling water in a small bowl to loosen. Stir through yoghurt and lemon juice, and season to taste.
To serve, divide prepared grains between bowls. Arrange falafel, tomato salad, salad leaves, PB yoghurt, flatbreads, and lemon wedges in each bowl. Drizzle with a little oil and serve warm.