Mediterranean Falafel Bowls

Name: Mediterranean Falafel Bowls with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus
Total time: 25 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 150 g Falafel; ½ cup Bulgur Wheat; 1 unit(s) Tomato; 1 unit(s) Lemon; 14 g Parsley; 1 unit(s) Garlic, cloves; 56 g Baby Spinach; 1 unit(s) Shallot; 60 g Mixed Olives; 8 tbsp Hummus; 1 tbsp Chili-Garlic Sauce; 3 tbsp Oil*; ¼ tsp Sugar*; 0.13 tsp Salt*; 0.13 tsp Pepper*

with Parsley-Bulgur Tabbouleh Salad and Spicy Hummus

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Tabouleh salad, packed with greens, veggies and fluffy bulgur, is a textural delight and the perfect base for crispy falafel. Hummus makes the ultimate creamy topping for these hearty veggie bowls.

Ingredients: Tomatoes • 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) • 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) • Bulgur wheat (durum wheat semolina) (wheat) • Mixed olives (pitted green olives, pitted kalamata olives, water, salt, lactic acid, potassium sorbate, vinegar, calcium chloride) • Lemon • Spinach • Shallot • Chili-garlic sauce (water, chili peppers, glucose, garlic, salt, vinegar, modified corn starch, dried garlic, canola oil, soybean oil, dried red bell pepper, xanthan gum, acetic acid, citric acid, paprika oleoresin, caramel, potassium sorbate, sodium benzoate) • Parsley • Garlic.

Tags:

Veggie

•Spicy

•Quick

•Low CO2

•New

Allergens:

Soja

•Hvede

•Sesamzaad

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 Time25 minutes

Cooking Time5 minutes

DifficultyEasy

Ingredients

serving amount

150 g

Falafel

½ cup

Bulgur Wheat

1 unit(s)

Tomato

1 unit(s)

Lemon

14 g

Parsley

1 unit(s)

Garlic, cloves

56 g

Baby Spinach

1 unit(s)

Shallot

60 g

Mixed Olives

8 tbsp

Hummus

1 tbsp

Chili-Garlic Sauce

Not included in your delivery

3 tbsp

Oil*

¼ tsp

Sugar*

0.13 tsp

Salt*

0.13 tsp

Pepper*

Nutrition Values

Calories800 kcal

Fat48 g

Saturated Fat6 g

Carbohydrate82 g

Sugar7 g

Dietary Fiber12 g

Protein19 g

Cholesterol5 mg

Sodium1140 mg

Potassium1050 mg

Calcium200 mg

Iron5.5 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.

Utensils

•Medium Pot

•Measuring Spoons

•Measuring Cups

•Strainer

•Zester

•Large Bowl

•Small Bowl

•Large Non-Stick Pan

Cooking Steps

Before starting, wash and dry all produce.
To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
Fluff with fork, remove lid and set aside to cool slightly.

Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
Peel, then mince or grate garlic.
In a large bowl, whisk together 1 tbsp (2 tbsp) lemon juice, lemon zest, 1/4 tsp (1/2 tsp) sugar, 3/4 tsp (1 1/2 tsp) garlic and 2 tbsp (4 tbsp) oil. (TIP: Adjust the amount of garlic, according to your taste.)
In a small bowl, combine hummus and chili-garlic sauce.

In a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high. (TIP: We love using olive oil in this recipe!)
When hot, into pan, roughly break falafel. (NOTE: Don't crowd the pan. Cook in batches for 4 servings if needed, using 1 tbsp oil per batch.) Pan-fry 4-5 min, until golden. Season with salt and pepper.

Meanwhile, peel, then finely chop shallot.
Roughly chop spinach.
Finely chop parsley
Cut tomato into 1/4-inch pieces.

When bulgur has cooled slightly, to bowl with dressing, add bulgur, shallots, parsley, spinach and tomatoes. Season with salt and pepper. Toss to combine.