Crispy Falafel Bowl with Tomato-Eggplant Rice, Green Peas, and Avocado

Symptom check-in

POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches and a red rash across my cheeks today. I wanted something anti-inflammatory-leaning today, so I made a tomato and eggplant rice bowl with peas, avocado, and falafel.

Disorder safety check

Condition	Works?	Why
POTS	Not specifically targeted	The bowl has carbs and some sodium, but it is not intentionally high-salt
Vestibular migraine	Usually	Mild and easy to keep free of strong acidity or spice
Lupus	Yes	Eggplant, tomatoes, peas, chickpeas, avocado, and olive oil make this plant-forward and anti-inflammatory-leaning
Transplant context	Yes, with care	Cook the falafel and vegetables thoroughly and wash the avocado exterior before cutting

Recipe

Ingredients

Makes 2 generous bowls

Falafel

• 1 can chickpeas, drained and rinsed

• 1/4 small onion, roughly chopped

• 2 garlic cloves

• 1/2 cup parsley

• 1/4 cup cilantro

• 1 tsp ground cumin

• 1/2 tsp ground coriander

• 1/2 tsp kosher salt

• 1/4 tsp black pepper

• 2 tbsp chickpea flour or all-purpose flour

• 1 tbsp olive oil

• 1/2 tsp baking powder

Tomato-eggplant rice

• 1 cup cooked rice

• 1 small eggplant, diced

• 1/2 bell pepper, diced

• 1/2 small onion, diced

• 1 cup crushed tomatoes

• 1/2 cup green peas

• 1 tbsp extra-virgin olive oil

• 1/2 tsp smoked paprika

• 1/2 tsp ground cumin

• 1/2 tsp kosher salt

• Black pepper

• 1/4 cup vegetable broth or water

Avocado

• 1 ripe avocado

• Pinch of salt

• Pinch of chili flakes, optional

Steps

1. Make the falafel mixture

1. Drain and rinse the chickpeas.

2. Pat them dry very well.

3. Add chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper to a food processor.

4. Pulse until the mixture is finely chopped but not smooth.

5. Add flour, olive oil, and baking powder.

6. Pulse a few more times until the mixture holds together when pressed.

Do not turn it into hummus.

2. Chill the falafel mixture

1. Transfer the mixture to a bowl.

2. Cover.

3. Refrigerate for 20–30 minutes.

This helps the falafel hold their shape.

3. Shape the falafel

1. Scoop about 2 tablespoons at a time.

2. Roll into balls or slightly flatten into thick patties.

3. Make about 8–10 pieces.

4. Bake or air-fry the falafel

Oven method

1. Heat the oven to 425°F.

2. Line a baking sheet with parchment.

3. Brush or spray the falafel lightly with oil.

4. Bake for 15 minutes.

5. Flip.

6. Bake another 10–12 minutes until browned.

Air fryer

1. Air-fry at 400°F for about 12–15 minutes.

2. Turn halfway through.

They should be crisp outside and tender inside.

5. Prepare the eggplant

1. Wash and dry the eggplant.

2. Cut it into small cubes.

3. Sprinkle lightly with salt.

4. Let sit for 10 minutes.

5. Pat dry.

6. Start the tomato-eggplant mixture

1. Heat a skillet over medium heat.

2. Add 1 tablespoon olive oil.

3. Add diced onion.

4. Cook for 3–4 minutes.

5. Add diced eggplant and bell pepper.

6. Cook for 6–8 minutes, stirring occasionally.

The vegetables should soften and pick up some color.

7. Add the seasonings

Add:

• smoked paprika

• cumin

• salt

• black pepper

Stir for about 30 seconds.

8. Add the tomatoes

1. Pour in the crushed tomatoes.

2. Add the broth or water.

3. Stir thoroughly.

4. Reduce the heat to medium-low.

5. Simmer for 8–10 minutes.

The eggplant should become soft and the tomato sauce should thicken.

9. Add the peas

1. Stir in the green peas.

2. Cook for another 2–3 minutes.

10. Add the rice

1. Add the cooked rice directly to the skillet.

2. Stir until every grain is coated in the tomato mixture.

3. Cook for 2–3 minutes.

The final texture should be thick and spoonable, not dry.

If needed, add another splash of broth.

11. Prepare the avocado

1. Wash the outside of the avocado.

2. Cut in half.

3. Remove the pit.

4. Scoop out the flesh.

5. Slice into thick pieces.

6. Sprinkle with a small pinch of salt.

7. Add chili flakes if using.

12. Assemble the bowls

1. Spoon the tomato-eggplant rice into one side of the bowl.

2. Arrange the falafel around the other side.

3. Add sliced avocado.

4. Finish with black pepper or chili flakes if wanted.