DIY Falafels with Hummus
with Rice, Tomatoes and ZucchiniCalories
:
990 kcalProtein
:
26g proteinPreparation Time
:
40 minutesDifficulty
:
EasyVery High Fibre
Discovery
Use: Food Processor
Intermediate
New
Allergens:
- Sesame
- Barley
- Soy
- Milk
- Gluten
- Gluten
- Wheat
- May contain traces of allergens
- Sesame
- Soy
- Sulphites
- Tree nuts
- Mustard
- Peanuts
- Egg
- Crustaceans
- Fish
- Milk
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
serving amount
1 unit(s)
Chickpeas
(May contain traces of: Gluten, Wheat)
7 g
Parsley
2 unit(s)
Garlic, cloves
1 unit(s)
Yellow Onion
11 g
Chili-Cumin Spice Blend
(May contain traces of: Sesame, Soy, Sulphites, Tree nuts, Wheat, Mustard, Peanuts)
4 tbsp
Hummus
(Contains: Sesame May contain traces of: Mustard, Sulphites, Egg, Crustaceans, Wheat, Gluten, Soy, Fish, Milk)
1 unit(s)
Lemon
¾ cup
Basmati Rice
(May contain traces of: Egg, Milk, Mustard, Peanuts, Crustaceans, Fish, Tree nuts, Sesame, Wheat, Sulphites, Soy)
30 g
Mixed Olives
(May contain traces of: Wheat, Milk, Sulphites, Egg, Fish, Tree nuts)
2 unit(s)
Tomato
2 unit(s)
Vegetable Broth Concentrate
(Contains: Barley, Soy)
1 unit(s)
Zucchini
56 g
Spring Mix
Not included in your delivery
¼ tsp
Salt*
0.13 tsp
Pepper*
1 tbsp
Butter*
(Contains: Milk)
3 tbsp
Oil*
2 tbsp
All-Purpose Flour*
(Contains: Gluten)
Nutrition Values
Calories990 kcal
Fat39 g
Saturated Fat8 g
Carbohydrate140 g
Sugar23 g
Dietary Fiber18 g
Protein26 g
Cholesterol15 mg
Sodium2700 mg
Trans Fat0.3 g
Potassium1250 mg
Calcium175 mg
Iron6.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Cooking Steps
1
- Before starting, preheat air fryer to 375°F. Wash and dry all produce.
- Drain and rinse chickpeas, then pat dry with paper towels.
- To a medium pot, add 1 1/4 cups (2 1/2 cups) water, stock concentrate and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Using a strainer, rinse rice until water runs clear.
- To the boiling water, stir in rice and reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed. Remove from heat. Set aside, still covered.
2
- Meanwhile, peel, then cut onion into 1/4-inch pieces.
- Cut tomato into 1/4-inch pieces.
- Zest, then juice lemon.
- Peel, then mince or grate garlic.
- Cut zucchini lengthwise, then cut into 1/2-inch moons.
- To a small bowl, add tomatoes and half the onions. Season with salt and pepper.
3
- To a food processor, add chickpeas, parsley, garlic, remaining onions, Cumin-Chili Spice Blend, 2 tbsp (1/4 cup) flour and half the lemon juice.
-
Pulse to coarsely chop the ingredients, until it turns into a thick mixture.
- Divide the mixture into 8 (16) equal balls. Then gently flatten into 1-inch patties.
4
- Brush tops of falafels evenly with 1 tbsp (2 tbsp) oil.
- Place falafels in the air fryer in a single layer (NOTE: Don't crowd the air fryer; cook falafels in 2 batches if needed.) (NOTE: If you don't have an air fryer, heat a large non-stick pan over medium. When hot, add 2 tbsp (1/4 cup) oil and falafels. Don't crowd the pan; cook in 2 batches, if needed. Pan-fry for 3-4 min per side, until golden.)
- Cook for 7-8 min on one side, until golden. Flip falafels and brush tops again with 1/2 tbsp (1 tbsp) oil. Cook for 6-7 min, until cooked through.
5
- While falafels cook, heat a large non-stick pan over medium. When the pan is hot, add 1 tbsp (2 tbsp) oil and zucchini. Cook for 3-4 min, stirring often, until tender-crisp. Season with salt and pepper.
- Drain olives, reserving brine, then roughly chop.
- To a small bowl, add hummus, reserved olive brine and 1 tbsp (2 tbsp) water. Season with salt and pepper, then stir to combine.
6
- To a medium bowl, add spring mix, remaining lemon juice, 1/2 tbsp (1 tbsp) oil. Toss to combine. Season with salt and pepper.
- To the rice, add 1 tbsp (2 tbsp) butter, olives and lemon zest, then fluff with a fork.
- Divide spring mix, tomato-onion mixture, zucchini and rice between bowls.
- Top rice with falafels.
- Drizzle hummus over top.
