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Carb Smart Mango-Glazed Falafel
Veggie
Spicy
Quick
Carb Smart Mango-Glazed Falafel

with Peppers and Jerk-Roasted Cauliflower

8 min
Difficulty: 1/3
Caribbean

This bowl will whisk you away to the Caribbean with spicy mango chutney-glazed falafel and jerk-spiced roasted veggies! Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Ingredients: Cauliflower • Sweet bell pepper • Falafel (chickpeas, water, canola/sunflower oil, chickpea flour, bread crumbs (enriched flour, dextrose, salt, yeast, soybean oil), potato flakes (potatoes, mono and diglycerides, sodium acid pyrophosphate, citric acid), baking powder, salt, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Red onion • Mango chutney (sugars (sugar, mango puree), mango, concentrated vinegar, salt, garlic powder, spices, xanthan gum, ascorbic acid, beta carotene, sodium benzoate, potassium sorbate) • Tahini sauce (water, tahini (sesame), modified corn starch, sugar, vinegar, salt, concentrated lemon juice, vegetable oil, garlic, canola oil, spices, natural flavour, soy lecithin, xanthan gum, citric acid, lactic acid, potassium sorbate, sodium benzoate, calcium disodium EDTA) (soy, sesame) • Hot sauce (aged cayenne peppers, white vinegar, water, salt, spice, garlic powder, xanthan gum, acetic acid) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Cilantro • Jerk spice blend (spices, sugar (brown sugar, maltodextrin, sugar), salt, paprika powder, onion powder, garlic powder, sea salt, herbs, canola oil, silicon dioxide) (sulphites).

Allergens

Triticale
Sulphites
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Large Bowl
Small Bowl
Large Non-Stick Pan
Whisk

Tags

Veggie
Spicy
Quick
Under 50g of Carbs
New
Climate-conscious
SEO
Ingredients
Falafel

Falafel

150 g

Red Onion

Red Onion

0.5 unit(s)

Tahini Sauce

Tahini Sauce

2 tbsp

Mayonnaise

Mayonnaise

1 tbsp

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Cilantro

Cilantro

7 g

Mango Chutney

Mango Chutney

2 tbsp

Hot Sauce

Hot Sauce

1 tbsp

Cauliflower

Cauliflower

285 g

Jerk Spice Blend

Jerk Spice Blend

0.5 tbsp

Oil

Oil

2 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Roast cauliflower

  • Cut cauliflower into bite-sized pieces. 
  • Line a baking sheet with parchment paper. 
  • Add cauliflower, half the Jerk Spice Blend (use all for 4 ppl) and 1 tbsp (2 tbsp) oil to the prepared baking sheet. Season with salt, then toss to combine. Roast in the middle of the oven until tender, 14-16 min.

2
Roast falafel

  • Meanwhile, toss falafel with 1/2 tbsp (1 tbsp) oil on an unlined baking sheet. Roast in the middle of the oven, flipping halfway through, until golden-brown, 10-13 min.

3
Prep

  • Meanwhile, cut half the onion (use whole onion for 4 ppl) into 1/4-inch slices. 
  • Core, then cut pepper into 1/2-inch pieces. 
  • Roughy chop cilantro. 
  • Add half the mayo (use all for 4 ppl) and tahini sauce to a small bowl. Whisk to combine, then set aside. 

4
Cook veggies

  • Heat a large non-stick pan over medium-high heat. 
  • When hot, add 1/2 tbsp (1 tbsp) oil, then onions and peppers. Cook, stirring occasionally, until tender-crisp, 3-4 min. 
  • Season with salt. 

5
Finish falafel

  • Add half the mango chutney and half the hot sauce (use all the chutney and hot sauce for 4 ppl) to a large bowl. Stir to combine. 
  • When falafel is crispy, add to large bowl with mango-hot sauce mixture. Toss to coat. 

6
Finish and serve

  • Divide cauliflower, onions and peppers between bowls.  
  • Top with falafel, then drizzle any remaining mango-hot sauce over top.
  • Drizzle tahini mixture over top.
  • Sprinkle cilantro over top. 

Nutrition per serving

530

kcal

Calories

33

g

Fat

4.5

g

Saturated Fat

48

g

Carbohydrate

17

g

Sugar

8

g

Dietary Fiber

11

g

Protein

5

mg

Cholesterol

1100

mg

Sodium

0

g

Trans Fat

850

mg

Potassium

125

mg

Calcium

2.5

mg

Iron

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