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Harissa Hummus Chicken Breast and Falafel Bowls
Very High Fibre
Spicy
Quick
Harissa Hummus Chicken Breast and Falafel Bowls

with Spiced Rice

8 min
Difficulty: 2/3
Mediterranean

Ingredients: Chicken breast • 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) • Basmati rice • Baby tomato • Lemon • 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) • Spinach • 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) • Vegetable broth concentrate (vegetable juice concentrates (tomato, mushroom, onion, carrot, celery), sugars (sugar, maltodextrin), salt, yeast extract) • Shawarma Spice Blend (sulphites) (paprika powder, spices, garlic powder, onion powder, black pepper, salt, herbs, canola oil, citric acid, oleoresin paprika, silicon dioxide) • Harissa spice blend (spices, salt, garlic powder, canola oil, silicon dioxide, spice extract) • Garlic.

Allergens

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

Utensils

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

Tags

Very High Fibre
Spicy
Dinner-bowls
Quick
Mediterranean
Ingredients
Falafel

Falafel

150 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Basmati Rice

Basmati Rice

0.75 cup

Shawarma Spice Blend

Shawarma Spice Blend

7 g

Vegetable Broth Concentrate

Vegetable Broth Concentrate

1 unit(s)

Baby Tomatoes

Baby Tomatoes

113 g

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Lemon

Lemon

1 unit(s)

Hummus

Hummus

4 tbsp

Harissa Spice Blend

Harissa Spice Blend

7 g

Plant-Based Mayonnaise

Plant-Based Mayonnaise

2 tbsp

Baby Spinach

Baby Spinach

56 g

Chicken Breasts

Chicken Breasts

2 unit(s)

Oil

Oil

3 tbsp

Pepper

Pepper

0.125 tsp

Salt

Salt

0.375 tsp

Sugar

Sugar

0.75 tsp

Preparation
1
Cook rice

  • Before starting, wash and dry all produce. 
  • Peel, then mince or grate garlic.
  • Heat a medium pot over medium.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then rice, garlic and Shawarma Spice Blend.
  • Cook for 1 min, stirring often, until fragrant.
  • Add broth concentrate, 1 1/4 cups (2 1/2 cups) water and 1/4 tsp (1/2 tsp) salt and bring to a boil over high.
  • Once boiling, reduce heat to low. Cover and cook for 12-14 min, until rice is tender and liquid is absorbed.
  • Remove the pot from heat. Set aside, still covered.

2
Prep

  • Meanwhile, halve tomatoes.
  • Core, then cut pepper into 1/4-inch pieces.
  • Zest, then juice half the lemon (use whole lemon for 4 servings). Cut any remaining lemon into wedges.

3
Cook chicken and falafel

  • Heat a large non-stick pan over medium-high. Pat chicken, pat dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Remove chicken to a plate.
  • Increase heat to medium-high. Add 1 1/2 tbsp (3 tbsp) oil, then falafel. Using a spoon, break up falafel into bite-sized pieces.
  • Cook for 4-5 min, stirring occasionally, until crispy and golden.

4
Make harissa hummus

  • Meanwhile, to a small bowl, add hummus, Harissa Spice Blend, lemon zest, 1 tsp (2 tsp) lemon juice, 1 tbsp (2 tbsp) water, 1/2 tsp (1 tsp) sugar and half the mayo (use all for 4 servings).
  • Season with salt and pepper, then stir to combine.

5
Make salad

  • To a large bowl, add remaining lemon juice, 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil.
  • Season with salt and pepper, then whisk to combine.
  • Add spinach, peppers and tomatoes. Toss to combine.

6
Finish and serve

  • Fluff rice with a fork.
  • Slice chicken.
  • Divide rice between bowls. Top with salad, chicken and crispy falafel.
  • Drizzle harissa hummus over top.
  • Squeeze a lemon wedge over top.

7

If you’ve opted to add chicken, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry on one side for 6-7 min, until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Remove chicken to a plate. Use the same pan to cook falafel.

8

Slice chicken. Top bowls with chicken.

Nutrition per serving

1090

kcal

Calories

51

g

Fat

7

g

Saturated Fat

102

g

Carbohydrate

9

g

Sugar

11

g

Dietary Fiber

56

g

Protein

125

mg

Cholesterol

1510

mg

Sodium

0

g

Trans Fat

1400

mg

Potassium

175

mg

Calcium

6.5

mg

Iron

with Spiced Rice

2/3
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