#Meatless Mondays - Falafel Stew with Brown Basmati Rice

 Instead of having meat or chicken with my brown rice I decided to change it up and have falafels. It is traditional Middle Eastern food which is served in a pitta. Its is commonly made with chickpeas or fava beans and is delicious so I thought why not experiment with it.

prep time: 15 mins cook time: 1 hour Serves: 1

Ingredients 

2 pieces Al Kabeer falafels

1 cup brown basmati rice

2 tbsp olive oil 

1/2 onion,chopped 

3 medium tomatoes, chopped

1/2 tin chopped tomatoes

a pinch of salt 

1 tsp black pepper

1/2 tsp chilli powder

1/2 tsp sugar

a pinch of cinammon

1/2 tsp all spice

Method 

For brown basmati rice

1) Put 1 cup of rice and 2 cups of water into a cooking pan and stir well. I added sweetcorn,peas and carrots to my rice to give it more flavour. Heat the contents on high heat until the water starts to boil. Reduce the heat,simmer and cover the pan with a lid. Continue cooking for 12-15 mins or until the water is absorbed. Rice is now ready to serve.

For stew 

2) Chop up onion and tomato for the stew. In a pot add 2 tbsp of olive oil and leave on a medium heat. Add in chopped onion,tomato and the tin of chopped tomatoes. Let cook for about 7 mins and then add in salt.pepper,sugar,cinnamon and all spice. Leave  for about 5 more mins until stew has reduced. 

3)  For the falafel put 1 tsp of olive oil into a pan. Leave pan on medium heat and once hot add in 2 falafels. Fry on each side for about 3 -5 mins or until lightly browned.

4) Stew and brown rice is now ready to serve. Top stew with falafels. Enjoy

You can also make your own falafels using chickpeas,onions,parsley,black pepper powder,garlic powder and whatever spices you prefer.

If you do try this out I would love to see your recreations.Using the #FitNigeria hashtag on instagram or twitter. 

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