Mediterranean Falafel Bowls
topBannerName Desktop
topBannerName Tablet
topBannerName Mobile
Mediterranean Falafel Bowls

Mediterranean Falafel Bowls

with Parsley and Bulgur Salad and Spicy Hummus Drizzle

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.

étiquettes:
Végétarien
Allergènes:
Soya
•Blé
•Sésame

Produit dans une installation qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.

Durée de préparation25 minutes
Temps de cuisson5 minutes
DifficultéFacile

Ingrédients

quantité par portion

150 g

Falafel

(Contient Soya, Blé Peut contenir Blé, Sésame, Soya)

½ tasse(s)

Boulgour

(Contient Blé Peut contenir Gluten, Blé)

1 pièce(s)

Tomate

1 pièce(s)

Citron

14 g

Persil

1 pièce(s)

Gousses d'ail

56 g

Jeunes épinards

1 pièce(s)

Échalote

60 g

Olives mélangées

(Peut contenir Blé, Lait, Sulfites, Oeuf, Poisson, Noix)

8 cs

Houmous

(Contient Sésame Peut contenir Moutarde, Sulfites, Oeuf, Crustacés, Blé, Gluten, Soya, Poisson, Lait)

1 cs

Sauce aux piments et à l’ail

(Peut contenir Blé, Oeuf, Gluten, Noix, Poisson, Lait, Moutarde, Soya, Sésame, Sulfites, Crustacés)

Pas inclus dans votre livraison

3 cs

Huile*

¼ cc

Sucre*

0.13 cc

Sel*

0.13 cc

Poivre*

sideBannerName

Informations nutritionnelles

Énergie (kcal)800 kcal
Graisses48 g
dont saturés6 g
Glucides82 g
dont sucres7 g
Fibres12 g
Protéines19 g
Cholestérol5 mg
Sel1140 mg
Gras Trans0 g
Potassium1050 mg
Calcium200 mg
Fer5.5 mg

Ustensiles

•Casserole moyenne
•Cuillères à mesurer
•Verre doseur
•Passoire
•Zesteur
•Grand bol
•Petit bol
•Grande poêle antiadhésive

Instructions

1
  • 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 heat.
  • 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.
2
  • 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) of the garlic and 2 tbsp (4 tbsp) oil. (TIP: Adjust the amount of garlic, according to your taste.)
  • In small bowl, combine hummus and chili-garlic sauce.
3
  • In a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high heat. (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.
4
  • Meanwhile, peel, then finely chop shallot. 
  • Roughly chop spinach.
  • Finely chop parsley
  • Cut tomato into 1/4-inch pieces.
5
  • When bulgur has cooled slightly, to bowl with dressing, add bulgur, shallots, parsley, spinach and tomatoes. Season with salt and pepper. Toss to combine.
6
  • Drain olives, then chop.
  • Divide tabouleh between bowls.
  • Dollop spicy hummus over top.
  • Top with falafel and olives.
  • Squeeze a lemon wedge over top, if you like.