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Mediterranean Falafel Bowls
Veggie
Spicy
Quick
Mediterranean Falafel Bowls

with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus

5 min
Difficulty: 1/3
Mediterranean

Ingredients: Tomatoes • 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) • 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) • Bulgur wheat (durum wheat semolina) (wheat) • Lemon • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Spinach • Shallot • Chili-garlic sauce (water, chili peppers, glucose, garlic, salt, vinegar, modified corn starch, dried garlic, canola oil, soybean oil, dried red bell pepper, xanthan gum, acetic acid, citric acid, paprika oleoresin, caramel, potassium sorbate, sodium benzoate) • Parsley • Garlic.

Allergens

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

Utensils

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

Tags

30-min-or-less
Veggie
Spicy
Quick
Ingredients
Falafel

Falafel

150 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Tomato

Tomato

1 unit(s)

Lemon

Lemon

1 unit(s)

Parsley

Parsley

14 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Baby Spinach

Baby Spinach

56 g

Shallot

Shallot

1 unit(s)

Mixed Olives

Mixed Olives

60 g

Hummus

Hummus

8 tbsp

Chili-Garlic Sauce

Chili-Garlic Sauce

1 tbsp

Oil

Oil

3 tbsp

Sugar

Sugar

0.25 tsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook bulgur

  • Before starting, wash and dry all produce.
  • To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
  • Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
  • Fluff with fork, remove lid and set aside to cool slightly.

2
Make dressing and spicy hummus

  • Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
  • Peel, then mince or grate garlic.
  • In a large bowl, whisk together 1 tbsp (2 tbsp) lemon juice, lemon zest, 1/4 tsp (1/2 tsp) sugar, 3/4 tsp (1 1/2 tsp) garlic and 2 tbsp (4 tbsp) oil. (TIP: Adjust the amount of garlic, according to your taste.)
  • In a small bowl, combine hummus and chili-garlic sauce.

3
Fry falafel

  • In a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high. (TIP: We love using olive oil in this recipe!)
  • When hot, roughly break falafel into pan. (NOTE: Don't crowd the pan. Cook in batches for 4 servings if needed, using 1 tbsp oil per batch.) Pan-fry 4-5 min, until golden. Season with salt and pepper.

4
Finish prep

  • Meanwhile, peel, then finely chop shallot. 
  • Roughly chop spinach.
  • Finely chop parsley
  • Cut tomato into 1/4-inch pieces.

5
Make tabbouleh

  • When bulgur has cooled slightly, to bowl with dressing, add bulgur, shallots, parsley, spinach and tomatoes. Season with salt and pepper. Toss to combine.

6
Finish and serve

  • Drain olives, then chop.
  • Divide tabbouleh between bowls.
  • Dollop spicy hummus over top.
  • Top with falafel and olives.
  • Squeeze a lemon wedge over top.

Nutrition per serving

800

kcal

Calories

48

g

Fat

6

g

Saturated Fat

82

g

Carbohydrate

7

g

Sugar

13

g

Dietary Fiber

19

g

Protein

0

mg

Cholesterol

1140

mg

Sodium

0

g

Trans Fat

1050

mg

Potassium

200

mg

Calcium

5.5

mg

Iron

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