Loaded Mediterranean Falafel Bowls
with Pickled Shallots and Mint Tabbouleh- Soy
- Wheat
- Sulphites
- Milk
- Sesame
- Wheat
- Sesame
- Soy
- May contain traces of allergens
- Gluten
- Mustard
- Sulphites
- Egg
- Crustaceans
- Fish
- Milk
These loaded falafel bowls have a little bit of everything — from fresh tomatoes and salty feta, to herby mint and nutty bulgur. It's also a protein-packed and speedy lunch that's sure to keep you going all afternoon. Ingredients: 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, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) (soy, wheat) • Baby tomatoes • Bulgur wheat (durum wheat semolina) (wheat) • Hummus (chickpeas (chickpeas, water, salt), soybean oil, tahini (sesame), water, salt, sea 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) • Shallot • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Mint • Parsley.
Ingredients
150 g
Falafel
(Contains: Soy, Wheat May be present: Wheat, Sesame, Soy)
½ cup
Bulgur Wheat
(Contains: Wheat May be present: Gluten)
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 be present: Wheat, Soy, Gluten, Mustard, Sulphites, Egg, Crustaceans, Fish, Milk)
Not included in your delivery
0.13 tsp
Salt*
2 tsp
Sugar*
0.13 tsp
Pepper*
2.5 tbsp
Oil*
Nutrition facts
Utensils
Cooking Steps
- Once water is boiling, add bulgur. Cover, remove from heat and 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.
- 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. To a medium bowl, transfer shallots, including pickling liquid. Place in the fridge to cool.
- 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 1/2 tbsp oil, then whisk to combine. Add bulgur and parsley, then season with salt and pepper. Toss to combine.
- Divide bulgur between bowls, then top with pickled shallots, tomato mixture and falafel. Sprinkle feta over top.
- Dollop hummus over finished bowls.
