Vegan Poke Bowl with Pan-Fried Falafel
A complete plant-based meal combining crispy pan-fried falafel patties with fresh vegetables, creamy avocado, and hazelnut butter drizzle. Zucchini and carrot ribbons sit atop a bed of mixed greens, finished with lemon juice and served alongside whole grain bread for a satisfying, nutritionally balanced bowl.
Ingredients
- 50 grammi mix (Fit Falafel nu3*)
- ¼ cups ml acqua (bollente)
- 1 zucchina (piccola)
- 1 spicchio aglio
- 1 cucchiaino olio (extravergine di oliva)
- 1 pizzico sale
- 1 pizzico pepe
- ½ carota
- q.b. misticanza
- 1 fettina avocado
- 1 cucchiaino burro di nocciole (**)
- 1 fettina limone
- 1 fetta pane (integrale)
Instructions
- 1
Combine boiling water with falafel mix and stir with a fork until combined.
- 2
Let the batter rest for 10 minutes.
- 3
While waiting, wash and trim vegetables. Cut zucchini into small cubes.
- 4
Sauté zucchini with minced garlic and oil in a pan, season with salt and pepper.
- 5
Using a vegetable peeler, cut carrot into ribbons and set aside.
- 6
Form falafel mixture into teaspoon-sized patties.
- 7
Pan-fry falafel in a lightly oiled non-stick pan until golden on both sides.
- 8
Assemble the bowl: layer mixed greens as the base, arrange falafel patties in the center, surround with cooked zucchini, carrot ribbons, and avocado slices.
- 9
Drizzle with hazelnut butter and squeeze of lemon juice.
- 10
Serve with whole grain bread.
Tips
Ensure water is truly boiling when mixing with falafel powder to properly hydrate the mixture.
Resting the batter allows starches to absorb moisture, making falafel less crumbly when frying.
Use a vegetable peeler for thin, elegant carrot ribbons that cook evenly in the raw salad.
Good to Know
Refrigerate assembled bowl up to 2 days. Store falafel separately from greens to maintain crispness.
Prepare falafel batter and let rest up to 2 hours ahead. Form patties and refrigerate. Pan-fry just before serving for best texture.
Serve immediately while falafel is warm and crisp, greens are cool and fresh.
Common Mistakes
Skip resting the batter to avoid crumbly falafel that falls apart during cooking.
Overmix the falafel batter to avoid a dense, heavy texture.
Substitutions
Dairy-Free Swaps
General Alternatives
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