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Rainbow Falafel and Chicken Bowls
Spicy
High Protein
Quick
Rainbow Falafel and Chicken Bowls

with Golden Rice and Spicy Mayo Drizzle

5 min
Difficulty: 1/3

Ingredients: Chicken tenders • Falafel (chickpeas, water, canola/sunflower oil, chickpea flour, bread crumbs (enriched flour, dextrose, salt, yeast, soybean oil), potato flakes (potatoes, mono and diglycerides, sodium acid pyrophosphate, citric acid), baking powder, salt, onion, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Basmati rice • Baby tomatoes • Hummus (chickpeas (chickpeas, water, salt), soybean oil, tahini (sesame), water, salt, concentrated lemon juice, sugar, modified corn starch, garlic, olive oil, canola oil, sunflower oil, garlic powder, spices, natural flavour, xanthan gum, citric acid, phosphoric acid, sodium bisulphate, potassium sorbate, sodium benzoate, calcium disodium EDTA) (sesame) • Spinach • Red cabbage • Red wine vinegar • Spicy mayonnaise (vegetable oil, chili peppers, frozen egg yolk, sugars (sugar, glucose), water, vinegar, salt, garlic, concentrated lemon juice, mustard, xanthan gum, acetic acid, citric acid, caramel, sodium benzoate, potassium sorbate, calcium disodium EDTA) (egg, mustard) • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites) • Cilantro • Cumin-turmeric blend (cumin, turmeric, silicon dioxide).

Allergens

Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Baking Sheet
Measuring Spoons
Strainer
Medium Pot
Measuring Cups
Medium Bowl
Small pot

Tags

30-min-or-less
Spicy
High Protein
Quick
Ingredients
Falafel

Falafel

150 g

Chicken Breast Tenders

Chicken Breast Tenders

310 g

Baby Spinach

Baby Spinach

56 g

Red Cabbage, shredded

Red Cabbage, shredded

56 g

Basmati Rice

Basmati Rice

0.75 cup

Red Wine Vinegar

Red Wine Vinegar

2 tbsp

Spicy Mayo

Spicy Mayo

2 tbsp

Cilantro

Cilantro

7 g

Cumin-Turmeric Spice Blend

Cumin-Turmeric Spice Blend

4 g

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Hummus

Hummus

4 tbsp

Baby Tomatoes

Baby Tomatoes

113 g

Butter

Butter

1 tbsp

Oil

Oil

0.5 tbsp

Sugar

Sugar

2 tsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.063 tsp

Preparation
1
Cook rice

  • Before starting, preheat the oven to 450˚F.
  • Wash and dry all produce.
  • To a medium pot, add 1 1/4 cups (2 1/2 cups) water, 1 tbsp (2 tbsp) butter and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
  • Using a strainer, rinse rice until water runs clear.
  • To the boiling water, stir in rice, Cumin-Turmeric Spice Blend and vegetable stock powder. Stir to combine, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed. 
  • Remove from heat. Set aside, still covered.

2
Pickle cabbage

  • Meanwhile, to a small pot, add cabbage, vinegar, 2 tbsp (4 tbsp) water and 2 tsp (4 tsp) sugar. Season with salt. Bring to a simmer over medium-high.
  • Once simmering, cook for 1-2 min, stirring often, until sugar dissolves.
  • Remove from heat. Transfer cabbage, including pickling liquid, to a medium bowl.
  • Place pickled cabbage in the fridge to cool.

3
Roast falafel and cook chicken

  • On an unlined baking sheet, toss falafel with 1/2 tbsp (1 tbsp) oil.
  • Roast in the middle of the oven for 8-10 min, flipping halfway through, until browned.
  • Pat chicken dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.**

4
Prep and finish rice

  • While falafel roasts, halve tomatoes. Season with salt and pepper.
  • Roughly chop spinach and cilantro.
  • Fluff rice with a fork. Stir in cilantro.

5
Finish and serve

  • Drain pickled cabbage.
  • Divide rice and spinach between bowls.
  • Top with cabbage, tomatoes, chicken and falafel.
  • Dollop with hummus and drizzle spicy mayo over top.

6
Modularity Step (under step 3)

If you've opted to add chicken tenders, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 3-4 min per side, until chicken is golden and cooked through.**

7
Modualrity Step (under step 5)

Top bowls with chicken.

Nutrition per serving

980

kcal

Calories

40

g

Fat

9

g

Saturated Fat

98

g

Carbohydrate

9

g

Sugar

8

g

Dietary Fiber

55

g

Protein

150

mg

Cholesterol

1610

mg

Sodium

0.4

g

Trans Fat

1250

mg

Potassium

150

mg

Calcium

6.5

mg

Iron

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