Middle-Eastern Falafel Bowls
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Middle-Eastern Falafel Bowls

Middle-Eastern Falafel Bowls

with Pickled Red Cabbage and Hummus

Tangy pickled red cabbage is the highlight of these wholesome Mediterranean-Style plates. Crispy falafels, crunchy oven-roasted chickpeas, nutty hummus, jeweled couscous and pickled cabbage unite to create an easy, flavour-packed meal.

Allergènes:
Soya
Blé
Sésame
Moutarde

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 préparation35 minutes
Temps de cuisson10 minutes
DifficultéIntermédiaire

Ingrédients

quantité par portion

150 g

Falafel

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

1 pièce(s)

Pois chiches

½ tasse(s)

Couscous

(Contient Blé)

1 pièce(s)

Poivron

113 g

Chou rouge, émincé

1 pièce(s)

Oignon jaune

1 pièce(s)

Citron

7 g

Persil

4 cs

Houmous

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

4 cs

Mayonnaise à base de plantes

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

4 g

Sel d'ail

(Peut contenir Lait, Sulfites, Blé, Noix, Triticale, Moutarde, Soya, Sésame, Arachides)

Pas inclus dans votre livraison

1 cc

Sucre*

0.13 cc

Sel*

0.13 cc

Poivre*

3.5 cs

Huile*

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Informations nutritionnelles

Énergie (kcal)1110 kcal
Graisses67 g
dont saturés9 g
Glucides109 g
dont sucres17 g
Fibres22 g
Protéines28 g
Cholestérol10 mg
Sel1860 mg
Gras Trans0.1 g
Potassium1900 mg
Calcium300 mg
Fer7.5 mg

Ustensiles

Plaque de cuisson
Papier aluminium
Passoire
Cuillères à mesurer
Zesteur
Casserole moyenne
Verre doseur
Grande poêle antiadhésive
Bol à mélanger, moyen
Petit bol

Instructions

1
  • Drain and rinse chickpeas, then pat dry with paper towels.
  • Add chickpeas, half the garlic salt and 2 tbsp oil to an unlined baking sheet. (NOTE: For 4 ppl, use 2 baking sheets, with 2 tbsp oil per sheet.) Season with pepper, then toss to coat.
  • Roast chickpeas in the top of the oven until starting to crisp, 12-14 min. Stir, then cover loosely with foil or another baking sheet.
  • Return chickpeas to the oven. Roast until golden-brown, 10-12 min. (NOTE: For 4 ppl, roast in the middle and top of the oven, rotating sheets halfway through.)
2
  • Meanwhile, add 2/3 cup water (dbl for 4 ppl) and remaining garlic salt to a medium pot. Cover and bring to a boil over high heat.
  • Once boiling, remove from heat, then add couscous. Stir to combine.
  • Cover and let stand for 5 min.
  • When couscous is tender, fluff with a fork.
  • While water boils, peel, then cut onion into 1/4-inch pieces.
  • Core, then cut pepper into 1/4-inch pieces.
  • Finely chop parsley.
  • Zest, then juice lemon.
3
  • Heat a large non-stick pan over medium-high heat.
  • When hot, add cabbage, 1 tbsp lemon juice, 2 tbsp water and 1 tsp sugar (dbl all for 4 ppl). Season with salt. Cook, stirring occasionally, until bright pink, 1-2 min.
  • Remove from heat. Transfer cabbage, including pickling liquid, to a medium bowl. Place in the fridge to cool.
  • Carefully wipe the pan clean.
4
  • Reheat the same pan over medium-high.
  • When hot, add 1/2 tbsp oil (dbl for 4 ppl), then onions and peppers. Cook, stirring occasionally, until tender-crisp, 3-4 min. Season with salt and pepper.
  • Transfer veggies to a plate, covered to keep warm.
5
  • In the same pan, add 1 tbsp oil, then falafel. (NOTE: Don't overcrowd the pan. Cook in batches for 4 ppl if needed, using 1 tbsp oil per batch.) Pan-fry until golden-brown, 3-4 min per side.
  • Remove from heat. Transfer falafels to a plate, covered to keep warm.
6
  • Combine plant-based mayo, half the lemon zest and 1/2 tbsp water (dbl for 4 ppl) in a small bowl.
  • Add veggies, parsley, roasted chickpeas, remaining lemon zest and 1/2 tbsp (dbl for 4 ppl) lemon juice to the pot with couscous. Season with salt and pepper, then stir to combine.
  • Divide couscous, falafels and pickled cabbage between plates.
  • Drizzle lemon-mayo sauce over top falafels.
  • Serve hummus alongside.