Falafel Bowl

Name: Falafel Bowl
Prep time: 40 min
Cook time: 10 min
Total time: 50 min
Ingredients: 2 cans Chickpeas (canned) (drained); 1 Onion; 2 cloves Garlic; 1 bunch Parsley, flat-leaf; ½ bunch Coriander; 2 tsp Cumin, ground; 3 tbsp Plain flour (type 405); 1 tsp Baking powder; 3 tbsp Olive oil; 1 tsp Salt; 1 can Chickpeas (canned) (drained); 3 tbsp Tahini; 1 Lemon; 1 clove Garlic; 60 ml Water (ice-cold); 1 pinch Salt; 150 g Bulgur; 200 g Cherry tomatoes; ½ Cucumber; 1 bunch Parsley, flat-leaf; ½ bunch Mint; 3 tbsp Olive oil; 1 Lemon; 2 pinches Salt; 1 pinch Paprika, sweet

with hummus and tabbouleh

50 min (40 min active) · Medium

You'll need: Oven · Blender

Crispy falafel from the oven instead of the deep-fat fryer, creamy lemon hummus and a tabbouleh that's more herbs than bulgur – just the way it should be.

Ingredients for 4 servings

4 servings

For the falafel
2 cansChickpeas (canned), drained
1Onion
2 clovesGarlic
1 bunchParsley, flat-leaf
½ bunchCoriander
2 tspCumin, ground
3 tbspPlain flour (type 405)
1 tspBaking powder
3 tbspOlive oil
1 tspSalt
For the hummus
1 canChickpeas (canned), drained
3 tbspTahini
1Lemon
1 cloveGarlic
60 mlWater, ice-cold
1 pinchSalt
For the tabbouleh
150 gBulgur
200 gCherry tomatoes
½Cucumber
1 bunchParsley, flat-leaf
½ bunchMint
3 tbspOlive oil
1Lemon
2 pinchesSalt
To serve
1 pinchPaprika, sweet

Contains: Gluten, Sesame

Method

Step 1: Preheat the oven to 200 °C (fan). Pour 300 ml boiling water and a pinch of salt over the bulgur, cover and leave to swell for 15 minutes.
Timer: 15 min
Step 2: Pat the chickpeas for the falafel thoroughly dry. Pulse them in the blender with the onion, garlic, parsley, coriander, cumin and salt until coarsely chopped – grainy, not mushy. Knead in the flour and baking powder.
Step 3: With damp hands, shape about 16 walnut-sized balls, press them slightly flat and place on a baking tray lined with baking paper. Brush all over with oil and bake for 25 minutes, turning after 15 minutes.
Timer: 25 min
Step 4: For the hummus, blend the chickpeas, tahini, juice of one lemon, garlic, ice-cold water and salt in the blender for 3 minutes until really creamy.
Step 5: For the tabbouleh, finely dice the tomatoes and cucumber and finely chop the parsley and mint. Mix with the bulgur, olive oil, lemon juice and salt.
Step 6: Spread the hummus into bowls and arrange the tabbouleh and falafel alongside. Finish the hummus with paprika and a drizzle of olive oil.

Tips

Pat the chickpeas really dry, otherwise the falafel won't hold together.
For extra-creamy hummus, add the water ice-cold and blend for a minute longer rather than less.

Swaps

Gluten-free: replace the bulgur with quinoa and the flour with chickpea flour.
Short on time? Buy ready-made hummus – nobody needs to know.

Storage

Stored separately, all the components keep for 3 days in the fridge; briefly crisp up the falafel in the oven.

Nutrition per serving

Nutrition per serving
Calories	630 kcal
Protein	22 g
Carbohydrates	69 g
Fat	27 g

Approximate values per serving. Calculated with BLS 4.0.

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Image credits

Image credits:

Cover image: Charles Haynes from Hobart, Australia · CC BY-SA 2.0