Mediterranean bowl with falafel and orzo pilaf

Bring water to a boil in a medium pot with ground cumin, coriander, fennel seeds and a bay leaf; add the chickpeas (soaked about three hours) and cook about 30 minutes.

Strain, spread on a plate with a drizzle of olive oil and chill briefly in the fridge.

In a small saucepan, cook ground cumin, fennel seeds, coriander and crushed garlic in a generous drizzle of olive oil about two minutes on high heat until aromatic.

Pour the oil and spices into a food processor with parsley, cilantro and the chickpeas; blend on high three to five minutes until coarsely ground.

Transfer to a mixing bowl; add one egg, wheat bran, whole wheat flour, a little lemon zest and juice, salt and black pepper.

On a plate dusted with whole wheat flour, shape quenelles between two spoons (or balls); cover with plastic and chill until frying.

For the pilaf, in a small saute pan over medium-high, toast chopped white onion and orzo in a drizzle of olive oil about two minutes, stirring.

Add chicken stock and cook 12 to 15 minutes on medium-low.

Fry the falafels in a pan half filled with canola oil at around 350 degrees Fahrenheit, three to four minutes until golden brown.

Drain on paper towel and sprinkle with a little sea salt.

Smear a dollop of curry yogurt (yogurt with lime, chili and curry powder) in the bowl; add scoops of orzo pilaf.

Add shredded cabbage and arugula tossed with olive oil, lemon juice and sea salt, then shaved cucumber and red onion, the falafels, and torched tomatoes on top.