Sunday, October 30, 2011

Jerusalem Bowl

The other day when I was rambling about bowl meals, I started craving them a ton, so I've been having pretty much daily bowl parties.  Even yesterday when I was at work all day, I got a rice bowl from 13th Ave. Coffee House, which is the epitome of awesome vegan food in my city.

One bowl that 13th Ave. has on the menu is called the "Jerusalem Bowl", which is a bowl with brown rice, falafel, hummus, veggies and a tahini sauce.  Doesn't that sound amazing?  It is.  It's probably one of my favorite bowls on their menu, though I would never be able to choose.

When you're throwing together a fast lunch, though, falafels are a little time-consuming to make, and I don't always have hummus kicking around the house.  So I simplified and deconstructed the Jerusalem Bowl a little bit so that it can be thrown together in about 15 minutes (assuming you have cooked brown rice and chickpeas).  Even if you don't, cooking beans and rice is very easy and requires minimal hands-on time, so I'd still consider this a fast meal.

Jerusalem Bowl
Serves 4

For the tahini sauce:

1/4 cup + 1 tablespoon tahini
1/4 cup water
1 clove garlic, minced
3 tablespoons lemon juice
1 tablespoon soy sauce
1/2 tablespoon nutritional yeast
1 teaspoon agave
1/4 teaspoon chili flakes, or more to taste

For the bowl:

4 cups cooked brown rice
1 1/3 cup cooked chickpeas (approximately 1 can)
1 heaping cup chopped cucumber
1 cup chopped tomato
1 cup grated carrot
1 cup clover or alfalfa sprouts
Hot sauce for serving, optional


1.  Make the tahini sauce:  Combine all sauce ingredients in a small blender and blend until smooth.  Alternately, you can whisk the sauce vigorously with a fork.

2.  To assemble the bowl:  For each serving, scoop 1 cup of brown rice into a bowl, followed by 1/3 cup chickpeas and 3 tablespoons of the tahini sauce.  Top the bowl off with 1/4 cup each of cucumber, tomato, carrot and sprouts, sprinkle on some hot sauce if you want, and enjoy!

Each serving of this Jerusalem Bowl is approximately 475 calories, which is hearty and meal-sized, and will keep me satiated throughout the day.  Logan naturally tends to eat slightly larger portions than I do since his caloric needs are a little higher, seeing as he's larger than me and has a man appetite.  But for an average person with a daily caloric requirement of around 2,000 calories like myself, this is the perfect-sized meal.


Holy crap, you guys - only one more day of MoFo!  It always flies by in a crazy whirlwind of fun and excitement, though I'm definitely looking forward to taking a small blogging break when it's all over and done with.  I was thinking about taking 2 weeks off, but I doubt I'll be able to stay away that long without wanting to talk about food!

And congrats to all of you who have posted every day (or almost!) during this month - it's definitely no easy feat to accomplish that.  I hope you're planning on giving yourself some sort of grand reward for the effort. :)


  1. This sounds awesome! I'm totally with you on the bowls and almost always have chickpeas on hand. I can imagine this being infinitely more delightful with falafel too.
    Kudos on MoFoing yrself! It was nice to have come across yr blog!

  2. This looks so delicious, thanks so much for including the recipe, it will make a terrific lunch!

  3. 13th Ave. is my favourite restaurant in the city, but I haven't tried the Jerusalem bowl. I always order the Lucky Bowl, and used to get the Green Bowl before they took it off of the menu.

  4. falafel does take some time to make, but i love your take on the falafel bowl - it's so pretty (and tasty!) look'n. totally gonna have to try this sometime, i mean, it looks too darn delicious not to, Allysia!

  5. Oh yeah, Foodfeud, it rocks my socks with falafel! And you're welcome, Mandee. :)

    Jolene, I never had the chance to experience the Green Bowl, but I also get the Lucky Bowl a ton. You should totally try the Jerusalem Bowl, if you like tahini!

    Jessy, I often find that the simplest things are the most delicious! One day I'll have to re-make this bowl with homemade falafel, but there's something to be said for a lunch that you can make quickly AND is healthy AND tastes good.

  6. Looks like a super tasty take on the restaurant version.