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Falafel Bowls
Very High Fibre
Veggie
Spicy
Falafel Bowls

with Hummus Dressing

5 min
Difficulty: 2/3

Ingredients: Sweet bell pepper • Falafel (soy, wheat) (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, onion, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Bulgur wheat (wheat) (durum wheat semolina) • Roma tomato • Hummus (sesame) (chickpeas (chickpeas, water, salt), soybean oil, tahini (sesame), water, salt, concentrated lemon juice, sugar, modified corn starch, garlic, olive oil, canola oil, sunflower oil, garlic powder, spices, natural flavour, xanthan gum, citric acid, phosphoric acid, sodium bisulphate, potassium sorbate, sodium benzoate, calcium disodium EDTA) • Plant-based mayonnaise (mustard) (canola and/or soya oil, water, sugar, modified corn starch, salt, white vinegar, mustard flour, concentrated lemon juice, cellulose gum, xanthan gum, citric acid, calcium disodium EDTA, turmeric extract) • Hot sauce (aged cayenne peppers, white vinegar, water, salt, spice, garlic powder, xanthan gum, acetic acid) • Red wine vinegar • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Parsley • Garlic.

Allergens

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

Tags

30-min-or-less
Very High Fibre
Veggie
Spicy
Dinner-bowls
Ingredients
Falafel

Falafel

150 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Spring Mix

Spring Mix

113 g

Tomato

Tomato

1 unit(s)

Hummus

Hummus

4 tbsp

Parsley

Parsley

7 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Plant-Based Mayonnaise

Plant-Based Mayonnaise

4 tbsp

Hot Sauce

Hot Sauce

2 tbsp

Red Wine Vinegar

Red Wine Vinegar

1 tbsp

Vegetable Broth Concentrate

Vegetable Broth Concentrate

1 unit(s)

Sugar

Sugar

0.25 tsp

Pepper

Pepper

0.125 tsp

Salt

Salt

0.625 tsp

Oil

Oil

2.5 tbsp

Preparation
1
Cook bulgur

  • Before starting, wash and dry all produce.
  • Heat a medium pot over medium-high.
  • Peel, then mince or grate garlic.
  • When the pot is hot, add 1 tbsp (2 tbsp) oil and garlic. Cook for 30 sec, stirring often, until fragrant.
  • Stir in bulgur, broth concentrate, 1/8 tsp (1/2 tsp) salt and 3/4 cup (1 1/2 cups) water. Cover and bring to a boil.
  • Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
  • When done, set bulgur aside in the fridge to cool.

2
Prep

  • Meanwhile, core, then cut pepper into 1/4-inch pieces.
  • Cut tomatoes into 1/4-inch pieces.
  • Roughly chop parsley.

3
Cook falafel

  • Meanwhile, in a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high.
  • When hot, add falafel. (NOTE: Don't crowd the pan. For 4 servings, cook in batches if needed, using 1 tbsp oil per batch.) Pan-fry for 4-5 min, gently flipping once, until golden.

4
Make hummus dressing

  • Meanwhile, to a small bowl, add hummus, mayo, half the parsley, 2 tbsp (4 tbsp) warm water and 1 1/2 tsp (3 tsp) hot sauce. (TIP: Add more hot sauce if you like spicy food or use remaining hot sauce for a future creation.)
  • Season with salt and pepper, then stir to combine.

5
Make tabbouleh salad

  • To a large bowl, add vinegar, 1/4 tsp (1/2 tsp) sugar and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper, then whisk to combine.
  • Fluff bulgur with a fork.
  • To the bowl with dressing, add spring mix, peppers, tomatoes, remaining parsley and cooled bulgur, then toss to combine.

6
Finish and serve

  • Divide tabbouleh salad between bowls. Top with falafel.
  • Drizzle hummus dressing over top.

Nutrition per serving

840

kcal

Calories

52

g

Fat

6

g

Saturated Fat

78

g

Carbohydrate

8

g

Sugar

13

g

Dietary Fiber

17

g

Protein

0

mg

Cholesterol

1930

mg

Sodium

0

g

Trans Fat

900

mg

Potassium

150

mg

Calcium

4.5

mg

Iron

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