avec vinaigrette épicée au hummus
Découvrez ces bols santé pleins de saveurs! Voilà une nouvelle recette qui pourrait gagner votre cœur : taboulé frais, falafels croustillants et vinaigrette crémeuse au hummus.
Allergens
Utensils
Tags
Falafel
8 unit
Hummus
4 tbsp
Mayonnaise
2 tbsp
Tomato
160 g
Bébé kale
113 g
Vinaigre de vin rouge
1 tbsp
Boulgour
0.5 cup
Sauce piquante
1.5 tsp
Persil
7 g
Huile
3.5 tbsp
Sel
0.625 tsp
Poivre
0.125 tsp
Gousses d'ail
1 unit
Poivron
160 g
Concentré de bouillon de légumes
1 unit
Sucre
0.25 tsp
Before starting, wash and dry all produce. Heat Guide for Step 4 (dbl for 4 ppl): 1/2 tsp mild, 1 1/2 tsp medium, 2 tsp spicy and 1 tbsp extra-spicy! Cut tomatoes into 1/4-inch pieces. Core, then cut pepper into 1/4-inch pieces. Peel, then mince or grate garlic. Roughly chop parsley.
Heat a small pot over medium-high heat. When hot, add 1 tbsp oil (dbl for 4 ppl), then garlic. Cook, stirring often, until garlic is fragrant, 1 min. Stir in bulgur, broth concentrate, 1/2 tsp salt and 3/4 cup water (dbl both for 4 ppl). Cover and bring to a boil. Once boiling, remove the pot from heat. Let stand until bulgur is tender and liquid is absorbed, 15-16 min. Fluff with a fork.
Meanwhile, heat a large non-stick pan over medium-high heat. When hot, add 2 tbsp oil, then falafel. (NOTE: Don't overcrowd the pan. Cook in batches for 4 ppl if needed, using 2 tbsp oil per batch.) Pan-fry until golden-brown, 4-5 min per side.
Meanwhile, add hummus, mayo, half the parsley, 1 tbsp warm water (dbl for 4 ppl) and 1 1/2 tsp hot sauce to a small bowl. (NOTE: Reference heat guide.) Season with salt and pepper, then stir to combine.
Whisk together vinegar, 1/4 tsp sugar and 1/2 tbsp oil (dbl both for 4 ppl) in a large bowl. When bulgur is done, add kale, peppers, tomatoes, remaining parsley and bulgur to the large bowl with dressing. Season with salt and pepper, then toss to combine.
Divide tabbouleh salad between plates. Top tabbouleh with falafel, then drizzle hummus dressing over top.
840
kcal
Calories
52
g
Fat
7
g
Saturated Fat
82
g
Carbohydrate
13
g
Sugar
11
g
Dietary Fiber
19
g
Protein
10
mg
Cholesterol
1930
mg
Sodium
avec Beyond Meat®, courgettes et carottes
avec poivrons, oignons verts et crème sure