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Falafel Couscous Bowls
Veggie
Quick
Falafel Couscous Bowls

with Red Pepper Hummus Sauce and Salad

8 min
Difficulty: 1/3
Mediterranean

Ingredients: 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, onion, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Cucumber • Baby tomatoes • Moroccan couscous (durum wheat semolina) (wheat) • Lemon • Hummus (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) (sesame) • Spinach • Roasted red pepper pesto (roasted red pepper, soybean oil, water, sunflower seeds, garlic, parmesan cheese (milk, bacterial culture, salt, lipase, calcium chloride, microbial enzyme, powdered cellulose), modified corn starch, salt, sugar, herbs, citric acid, spices, xanthan gum, potassium sorbate) (milk) • Yogurt sauce (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) (milk) • Parsley.

Allergens

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

Utensils

Measuring Spoons
Zester
Large Bowl
Small Bowl
Large Non-Stick Pan
Medium Pot
Whisk
Measuring Cups

Tags

30-min-or-less
Veggie
Quick
Ingredients
Falafel

Falafel

150 g

Couscous

Couscous

0.5 cup

Baby Tomatoes

Baby Tomatoes

113 g

Mini Cucumber

Mini Cucumber

2 unit(s)

Parsley

Parsley

7 g

Baby Spinach

Baby Spinach

56 g

Roasted Pepper Pesto

Roasted Pepper Pesto

0.25 cup

Hummus

Hummus

4 tbsp

Lemon

Lemon

1 unit(s)

Yogurt Sauce

Yogurt Sauce

3 tbsp

Oil

Oil

2 tbsp

Sugar

Sugar

0.25 tsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.12 tsp

Plant-Based Butter

Plant-Based Butter

1 tbsp

Preparation
1
Prep

  • Before starting, wash and dry all produce.
  • To a medium pot, add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high heat.
  • Meanwhile, halve tomatoes.
  • Cut cucumbers into 1/4-inch half-moons. 
  • Roughly chop parsley. 
  • Zest, then juice lemon. 

2
Cook couscous

  • Once water is boiling, remove from heat, then add couscous.
  • Stir to combine. Cover and let stand for 5 min.

3
Cook falafel

  • Meanwhile, heat a large non-stick pan over medium.
  • When hot, add 1 tbsp oil, then falafel. (NOTE: Don't overcrowd the pan. Cook in batches for 4 servings if needed, using 1 tbsp oil per batch.) Pan-fry for 4-5 min per side, until golden.

4
Make salad

  • Meanwhile, to a large bowl, add half the lemon juice, 1 tbsp (2 tbsp) oil and 1/4 tsp (1/2 tsp) sugar. Season with salt and pepper, then whisk to combine. 
  • Add spinach, tomatoes, cucumbers and half the parsley. Toss to combine. 
  • Set aside. 

5
Make sauce

  • To a small bowl, add hummus, red pepper pesto, 1 tbsp (2 tbsp) water and remaining lemon juice. Season with salt and pepper, then whisk to combine. 
  • Set aside. 

6
Finish and serve

  • When couscous is tender, fluff with a fork. Stir in 1 tbsp (2 tbsp) plant-based butter, remaining parsley and lemon zest. 
  • Divide couscous between bowls. Top with falafel.
  • Divide salad between plates. 
  • Drizzle red pepper hummus sauce and yogurt sauce over the whole plate.

Nutrition per serving

760

kcal

Calories

45

g

Fat

7

g

Saturated Fat

73

g

Carbohydrate

7

g

Sugar

10

g

Dietary Fiber

19

g

Protein

5

mg

Cholesterol

1000

mg

Sodium

0.1

g

Trans Fat

850

mg

Potassium

200

mg

Calcium

4

mg

Iron

with Red Pepper Hummus Sauce

8 min 1/3
Veggie
Quick
New

with Red Pepper Hummus Sauce and Salad

8 min 1/3
Veggie
Quick
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