Falafel Bowl with Hummus

1. 1 Canned chickpeaspack 400 g ≈ $1.20 150 g
2. 2 Bulgurpack 500 g ≈ $3.00 50 g
3. 3 Hummuspack 200 g ≈ $3.00 40 g
4. 4 Cucumbers≈ $3.67 per kg 65 g
5. 5 Tomatoes≈ $4.67 per kg 100 g
6. 6 Red onion≈ $3.00 per kg 20 g
7. 7 Parsleypack 50 g ≈ $1.50 10 g
8. 8 Lemon≈ $4.65 per kg 30 g
9. 9 TahiniNot in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 15 g
10. 10 Wheat flour 10 g
11. 11 Garlic≈ $10.00 per kg 5 g
12. 12 Cumin 2 g
13. 13 Paprika 2 g
14. 14 Olive oil 10 ml
15. 15 Salt 2 g
16. 16 Ground black pepper 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the bulgur², cover with 130 ml water, season with salt, and cook for 12–15 minutes until tender and the water is absorbed.

2. Pat the chickpeas dry, then blend with the garlic¹¹, half the parsley⁷, cumin, paprika, salt, pepper, and flour to a firm mixture.

3. Shape into 5–6 small balls, brush with 5 ml olive oil, and bake at 200 °C for 18–20 minutes until golden brown.

4. Dice the cucumber⁴ and tomato⁵, thinly slice the red⁶ onion, and chop the remaining parsley⁷.

5. Mix the tahini, juice of half a lemon⁸, 2–3 tbsp water, 5 ml olive oil, and a pinch of salt into a pourable sauce.

6. Spread the bulgur² as the base in a bowl, arrange the falafel, vegetables, and hummus³ in sections, drizzle with the sauce, and serve with a lemon⁸ wedge.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.