How to make our falafel and bulgur bowl

how to, how to make our falafel and bulgur bowl

Store extra falafel in the fridge for up to 3 days or freeze for up to 1 month, reheating in the oven before serving.

Healthy recipes don't need to be boring and this falafel and bulgur wheat bowl proves otherwise.

We've used a speedy shop-bought falafel mix but if you want to make your own, our failsafe recipe is worth the extra effort.

Served with a tahini drizzle sauce and a side salad for a hearty, flavoursome and healthy dinner option.

Yields: 1 serving

Prep Time: 30 mins

Process Time: 15 mins

Total Time: 45 mins

Calories per Serving: 733

Ingredients

  • 25 g

    bulgur wheat

  • 150 g

    falafel mix, we used Al'fez

  • small handful mint, leaves picked

  • 25 g

    frozen peas

  • 1

    small tomato, chopped

  • 1/2

    small carrot, grated

  • 1/2

    roasted pepper from a jar, chopped

  • oil to fry

  • 1 tbsp.

    pomegranate molasses

For the tahini drizzle

  • 1 1/2 tbsp.

    Greek-style yoghurt

  • 1 1/2 tbsp.

    tahini

  • 1 1/2 tbsp.

    lemon juice

  • 1/2

    garlic clove, crushed

Directions

  1. Cook bulgur wheat in a small pan of boiling water for 10-12min, until just tender; drain thoroughly and empty into a bowl. Meanwhile, in a separate bowl make up falafel mix according to pack instructions. Finely chop 1/3 of the mint and stir in.
  2. Place the peas in a bowl and pour over just-boiled water to cover. Leave to stand for 2min, then drain and rinse under cold water to cool; drain. Add the peas, tomato, carrot and pepper to the bulgur wheat; season.
  3. Combine all the ingredients for the tahini drizzle and season. If necessary, thin with a little cold water to get a drizzling consistency.
  4. Heat a thin layer of oil in a large frying pan over medium heat. Roll tablespoons of the falafel mixture into balls, flatten slightly, and fry (in batches if necessary) for 1min per side (or according to pack instructions) until deep golden and crispy.
  5. Add remaining whole mint leaves to the bulgur salad. Drizzle over the pomegranate molasses and mix well. Serve salad with 6 of the falafel and the tahini drizzle.

Per serving:

  • Calories: 733
  • Protein: 21g
  • Fat: 43g
  • Saturates: 6g
  • Carbs: 59g
  • Total sugars: 17g
  • Fibre: 15g

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