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Falafel and Roasted Veggie Bowls
New
Very High Fibre
Veggie
Quick
Falafel and Roasted Veggie Bowls

with Toasted Almonds and Mint

5 min
Difficulty: 2/3

Ingredients: Zucchini • Sweet bell pepper • Falafel (soy, wheat) (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, onion, garlic, onion powder, herbs, serrano peppers, dextrose, dextrin, chicory root, powdered cellulose, spices, baking soda) • Red onion • Bulgur wheat (wheat) (durum wheat semolina) • Lemon • Yogurt sauce (milk) (cream, pasteurized milk, milk protein concentrate, yogurt (partly skimmed milk, skim milk powder, bacterial culture), sour cream (milk ingredients, modified corn starch, guar gum, carrageenan, locust bean gum, sodium citrate, bacterial culture), cucumber, garlic, lemon, vinegar, modified cornstarch, water, canola oil, salt, white pepper, herbs, potassium sorbate) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Almonds • Turkish spice blend (sulphites) (paprika powder, spices, onion powder, garlic powder, salt, herbs, oleoresin paprika, canola oil, silicon dioxide) • Vegetable stock powder (soy, sulphites) (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) • Mint.

Allergens

Almonds
Sulphites
Wheat
Peanuts
Tree nuts
Soy
May contain traces of allergens
Milk
Gluten
Egg
Mustard
Wheat
Sulphites
Sesame

Utensils

Small Bowl
Large Non-Stick Pan
Parchment Paper
Medium Pot
Measuring Cups
Zester
Baking Sheet
Measuring Spoons

Tags

Very High Fibre
Classic-plates
Veggie
Taste-of-middle-east
Quick
Fall-flavours
SEO
Ingredients
Falafel

Falafel

150 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Zucchini

Zucchini

1 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Red Onion

Red Onion

1 unit(s)

Mint

Mint

7 g

Lemon

Lemon

1 unit(s)

Yogurt Sauce

Yogurt Sauce

3 tbsp

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Almonds, sliced

Almonds, sliced

28 g

Turkish Spice Blend

Turkish Spice Blend

8 g

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Oil*

Oil*

2 tbsp

Salt*

Salt*

0.125 tsp

Pepper*

Pepper*

0.125 tsp

Preparation
1
Cook bulgur

  • Before starting, preheat the oven to 425°F.
  • Wash and dry all produce.
  • To a medium pot, add 3/4 cup (1 1/2 cups) and vegetable stock powder. 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 a fork and season with salt and pepper, if you like.

2
Prep and roast veggies

  • Meanwhile, core, then cut pepper into 1-inch pieces.
  • Cut zucchini in half, lengthwise, then cut into 1/2-inch half moons.
  • Peel, then cut onion into 1/2-inch pieces.
  • To a parchment-lined baking sheet, add veggies and 1 tbsp (2 tbsp) oil. Season with Turkish Spice Blend, salt and pepper, then toss to coat.
  • Roast in the middle of the oven for 15-17 min, until tender-crisp.

3
Cook falafel and almonds

  • Meanwhile, in a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium.
  • Add falafel and almonds. (NOTE: Don't crowd the pan. Cook in batches for 4 servings if needed, using 1 tbsp oil per batch.) Lightly smash falafel into smaller pieces and pan-fry for 4-5 min, until golden.

4
Finish prep

  • Meanwhile, strip mint leaves from stems. Roughly chop mint leaves.
  • Zest, then juice half the lemon (use same for 4 servings). Cut remaining lemon into wedges.
  • In a small bowl, combine yogurt sauce, 1/2 tbsp (1 tbsp) water, lemon zest and half the mint.

5
Finish and serve

  • Toss veggies with lemon juice.
  • Divide bulgur and veggies between bowls.
  • Top with crumbled falafel.
  • Drizzle with yogurt sauce mixture.
  • Sprinkle feta, almonds and remaining mint over top.
  • Squeeze a lemon wedge over top, if you like.

Nutrition per serving

750

kcal

Calories

40

g

Fat

7

g

Saturated Fat

83

g

Carbohydrate

10

g

Sugar

15

g

Dietary Fiber

23

g

Protein

15

mg

Cholesterol

1390

mg

Sodium

0.1

g

Trans Fat

1100

mg

Potassium

300

mg

Calcium

5

mg

Iron

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