English
Loaded Mediterranean Falafel Bowls
with Pickled Shallot and Mint Tabbouleh
These loaded falafel bowls have a little bit of everything from fresh tomatoes, salty feta, herby mint and nutty bulgur. It's a protein packed and speedy lunch that's sure to keep you going all afternoon.
:
Soy
•Wheat
•Sulphites
•Milk
•Sesame
20 minutes
5 minutes
150 g
Falafel
( )
½ cup
Bulgur Wheat
( )
7 g
Mint
7 g
Parsley
1 unit(s)
Shallot
2 tbsp
Red Wine Vinegar
()
¼ cup
Feta Cheese, crumbled
()
113 g
Baby Tomatoes
4 tbsp
Hummus
( )
0.13 tsp
Salt*
2 tsp
Sugar*
0.13 tsp
Pepper*
2.5 tbsp
Oil*
1
- Once water is boiling, add bulgur. Cover, remove from heat let stand for 15-16 min, until bulgur is tender and liquid is absorbed. Fluff bulgur with a fork.
- Meanwhille, halve tomatoes.
- Peel, halve, then cut shallot into 1/4-inch half moons.
- Roughly chop parsley
- Pick mint leaves from stem, then roughly chop.
- To a small bowl, add tomatoes and mint. Season with salt and pepper, then toss to combine.
2
- To a small pot, add shallots, 1 tbsp vinegar, 2 tbsp water and 2 tsp sugar. Season with salt. Bring to a simmer over medium-high.
- Once simmering, cook for 1-2 min, stirring often, until sugar dissolves.
- Remove from heat. Transfer shallots, including pickling liquid, to a medium bowl. Place in the fridge to cool.
3
- In a large non-stick pan, heat 1 tbsp oil over medium-high heat.
- When hot, add falafel. (NOTE: Don't crowd the pan. Pan-fry 4-5 min, until golden.
- To a large bowl, add remaining vinegar and 1.5 tbsp oil, then whisk to combine. Add bulgur and parsely, then season with salt and pepper to taste. Toss to combine.
4
- Divide bulgur between bowls, then top with pickled shallot, tomato mixture and falafel. Sprinkle feta over top.
- Dollop hummus over finished bowls.
