This vegetarian bowl is packed with Mediterranean flavors—turmeric rice, falafel, spicy schug, cucumber tomato salad, chopped cabbage, hummus, and some feta on top. It's the perfect fresh, filling meal!
What is Schug?
Schug (also spelled skhug, zhug, or shoug) is a spicy sauce packed with herbs, hot peppers, spices, olive oil, lemon juice, and sometimes a little bit of vinegar. Typically found in Middle Eastern and Mediterranean cuisine, schug adds a bold and spicy flavor to any dish it complements.
Traditionally schug has a chunkier texture, this recipe turns out smooth--mostly for convenience. I usually just add all of the ingredients to a blender until combined. However, if you'd like the more authentic texture (similar to pesto), try using a food processor and add all of the ingredients except the olive oil, and pulse until the jalapeño and herbs are finely chopped. Then slowly add in the olive oil while pulsing until you reach your desired consistency.
How to Make Falafel Mediterranean Bowls
There are several moving parts to this recipe, and I've found that meal prepping ahead of time makes dinnertime less stressful. Go ahead and prepare the cucumber tomato salad, schug, and the red cabbage in the morning or a few hours before and refrigerate until serving.
Cucumber Tomato Salad
Grate ? of the English cucumber using a zester (fine grater), and strain any excess liquid. Chop the remaining cucumber into halved slices and set them aside.
In a medium-sized bowl, mix together the grated cucumber, Greek yogurt, garlic, salt, olive oil, dill, and lemon juice. Then add in the cucumber slices, halved cherry tomatoes, and sliced red onion. Cover and store the salad in the refrigerator until ready to eat.
Schug
This sauce is simple: Blend the cilantro, parsley, jalapeño, light olive oil, lemon juice, red wine vinegar, minced garlic, sea salt, cardamom, cumin, red pepper flakes, and ground black pepper until creamy. Then refrigerate until ready to serve.
This is how I normally make schug because its quick and easy. However, if you'd prefer the sauce to have a thicker consistency, read the above section about schug for more detailed instructions.
Turmeric Rice
In a large sauce pan, melt the butter on medium heat. Add the minced garlic and cook for 30 seconds. Then add the turmeric, oregano, cumin, salt, and rice. Mix well, toasting the rice on medium heat for about one minute.
Next, add the lemon juice and vegetable broth, and bring to a rolling boil (heat on high). Once boiling, cover the pan with a lid and bring the heat down to simmer for about 15-20 minutes, or until all of the liquid is absorbed. Then mix in the fresh parsley.
Falafel
While the rice is cooking, prepare the falafel according to the mix instructions--this will vary depending on the brand you choose. I usually use Manischewitz falafel mix and fry it--but there are frozen options that you can bake as well.
If frying, only flip the falafel when it has completely cooked on that side--if turned more than necessary, the falafel will crumble in the pan. Also, make sure to use vegetable oil instead of olive oil when frying. Vegetable oil has a higher smoke point, reducing the risk of overheating and oil splatter.
Assembly
Add the falafel, cucumber tomato salad, hummus (check out my homemade hummus recipe, it pairs so well with these bowls!), and chopped red cabbage on top of a bed of turmeric rice, then add some schug and feta.
Store the leftovers in individual airtight containers in the refrigerator. Leftovers should stay fresh for 2-3 days.
Tips to Simplify the Recipe
- Meal prep ahead of time: Make the schug and cucumber tomato salad earlier in the day and refrigerate them until you're ready to eat. That's also a good time to chop up the cabbage as well. When it's time to make dinner, all you'll need to prepare are the rice and falafel.
- Store-bought hummus: While I love homemade hummus, sometimes it's easier to use store-bought to save some time. Or, make some hummus ahead of time, just like the schug and salad.
- Falafel: I usually buy a falafel mix (Manischewitz falafel mix is what I use), but sometimes taking the time to fry falafel is too much on a busy night. Try buying frozen falafel that only requires baking them in the oven.
Similar Recipes
If you love mediterranean bowls like I do, I have a similar recipe that uses this same turmeric rice--so check out my chicken shawarma bowls.
If you're looking for other dinner bowl recipes, here are a few other popular ones on my site:
Chimichurri Steak and Rice Bowls
If you try out these vegetarian mediterranean bowls or any of my other recipes, I’d LOVE to hear about it. You can leave a comment below the recipe. If you post a picture on Instagram, be sure to tag me! Getting any feedback on my recipes is both rewarding AND helpful as I write and edit recipes in the future.
Now get cooking, and enjoy!
Vegetarian Mediterranean Bowl with Falafel
Print Pin RateIngredients
Cucumber Tomato Salad
- 1 English cucumber divided
- 1 cup plain greek yogurt
- 2 teaspoon minced garlic
- ¾ teaspoon fine sea salt
- ½ tablespoon olive oil light or regular
- 1 tablespoon baby dill finely chopped
- 1 tablespoon fresh lemon juice
- 1 pint cherry tomatoes halved
- ½ red onion sliced
Schug
- 1 bunch of cilantro thick stems removed (small stems ok)
- ½ bunch of parsley thick stems removed (small stems ok)
- 1 medium jalapeño seeds and white membrane removed
- ½ cup light olive oil
- 1 tablespoon fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 teaspoon minced garlic
- ½ teaspoon fine sea salt
- ½ teaspoon ground cardamom
- ¼ teaspoon ground cumin
- ¼ teaspoon red pepper flakes
- ¼ teaspoon ground black pepper
Turmeric Rice
- 2 tablespoon salted butter
- 1 ½ teaspoon minced garlic
- ¼ teaspoon ground turmeric
- ¼ teaspoon dried oregano
- ¼ teaspoon ground cumin
- ½ teaspoon fine sea salt
- 1 ½ cup long grain rice
- 2 ¾ cup vegetable broth
- 2 tablespoon fresh lemon juice
- 1 tablespoon fresh parsley (chopped)
Other Ingredients
- falafel mix (I use one box of Manischewitz)*
- vegetable oil
- red cabbage chopped
- hummus
- feta
Instructions
Cucumber Tomato Salad
- Grate ⅓ of the English cucumber using a zester (fine grater), and strain any excess liquid. Chop the remaining cucumber into halved slices and set aside.1 English cucumber
- In a medium-sized bowl, mix together the grated cucumber, Greek yogurt, garlic, salt, olive oil, dill, and lemon juice. Then add in the cucumber slices, halved cherry tomatoes, and sliced red onion. Cover and store in the refrigerator until ready to serve.1 cup plain greek yogurt, 2 teaspoon minced garlic, ¾ teaspoon fine sea salt, ½ tablespoon olive oil, 1 tablespoon baby dill, 1 tablespoon fresh lemon juice, 1 pint cherry tomatoes, ½ red onion
Schug
- Blend all of the ingredients until creamy, and refrigerate until ready to serve.1 bunch of cilantro, ½ bunch of parsley, 1 medium jalapeño, ½ cup light olive oil, 1 tablespoon fresh lemon juice, 1 tablespoon red wine vinegar, 2 teaspoon minced garlic, ½ teaspoon fine sea salt, ½ teaspoon ground cardamom, ¼ teaspoon ground cumin, ¼ teaspoon red pepper flakes, ¼ teaspoon ground black pepper
Turmeric Rice
- In a large sauce pan, melt the butter on medium heat. Add the minced garlic and cook for 30 seconds. Then add the turmeric, oregano, cumin, salt, and rice. Mix well, toasting the rice on medium heat for about one minute. Then add the lemon juice and vegetable broth, and bring to a rolling boil (heat on high).2 tablespoon salted butter, 1 ½ teaspoon minced garlic, ¼ teaspoon ground turmeric, ¼ teaspoon dried oregano, ¼ teaspoon ground cumin, ½ teaspoon fine sea salt, 1 ½ cup long grain rice, 2 ¾ cup vegetable broth, 2 tablespoon fresh lemon juice
- Once boiling, cover with a lid and bring the heat down to simmer for about 15-20 minutes, or until all of the liquid is absorbed. Then mix in the fresh parsley.1 tablespoon fresh parsley (chopped)
Falafel
- While the rice is cooking, prepare the falafel according to the mix instructions--this will vary depending on the brand you choose. Note: While frying, only flip the falafel when it has completely cooked on that side--if turned more than necessary, the falafel will crumble in the pan. Also, make sure to use vegetable oil rather than olive oil for frying.falafel mix (I use one box of Manischewitz)*, vegetable oil
Serving Instructions
- Add the falafel, cucumber tomato salad, hummus, and chopped red cabbage to a bed of turmeric rice, then top with schug and feta. Enjoy!red cabbage, hummus, feta
Notes
Equipment
- cutting board
- large knife
- zester/microplane grater
- strainer
- blender
- measuring spoons
- measuring cups
- large frying pan
- large sauce pan
- rubber spatula
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