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Loaded Mediterranean Falafel Bowls

Loaded Mediterranean Falafel Bowls

with Pickled Shallot and Mint Tabbouleh

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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.

Tags:

Veggie

Allergens:

Soy

•Wheat

•Sulphites

•Milk

•Sesame

The quantities provided above are averages only.

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time20 minutes

Cooking Time5 minutes

DifficultyEasy

Ingredients

serving amount

150 g

Falafel

(Contains: Soy, Wheat May contain traces of: Wheat, Sesame, Soy)

½ cup

Bulgur Wheat

(Contains: Wheat May contain traces of: Gluten, Wheat)

7 g

Mint

7 g

Parsley

1 unit(s)

Shallot

2 tbsp

Red Wine Vinegar

(Contains: Sulphites)

¼ cup

Feta Cheese, crumbled

(Contains: Milk)

113 g

Baby Tomatoes

4 tbsp

Hummus

(Contains: Sesame May contain traces of: Mustard, Sulphites, Egg, Crustaceans, Wheat, Gluten, Soy, Fish, Milk)

Not included in your delivery

0.13 tsp

Salt*

2 tsp

Sugar*

0.13 tsp

Pepper*

2.5 tbsp

Oil*

Nutrition Values

Calories690 kcal

Fat36 g

Saturated Fat6 g

Carbohydrate75 g

Sugar9 g

Dietary Fiber9 g

Protein17 g

Cholesterol10 mg

Sodium780 mg

Trans Fat0.1 g

Potassium700 mg

Calcium175 mg

Iron4.5 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

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.

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