Falafel Bowl with Hummus
A hearty bowl with baked falafel, bulgur, fresh vegetables, and hummus. The tahini-lemon sauce keeps it juicy without a heavy dressing.
- Time
- 40 min
- Serving
- 758 kcal
- Ingredients
- ≈ $2.61
- Protein
- 27 g
Ingredients
- 1 Canned chickpeaspack 400 g ≈ $1.20 150 g
- 2 Bulgurpack 500 g ≈ $3.00 50 g
- 3 Hummuspack 200 g ≈ $3.00 40 g
- 4 Cucumbers≈ $3.67 per kg 65 g
- 5 Tomatoes≈ $4.67 per kg 100 g
- 6 Red onion≈ $3.00 per kg 20 g
- 7 Parsleypack 50 g ≈ $1.50 10 g
- 8 Lemon≈ $4.70 per kg 30 g
- 9 TahiniNot in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 15 g
- 10 Wheat flour 10 g
- 11 Garlic≈ $10.00 per kg 5 g
- 12 Cumin 2 g
- 13 Paprika 2 g
- 14 Olive oil 10 ml
- 15 Salt 2 g
- 16 Ground black pepper 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Rinse the bulgur2, cover with 130 ml water, season with salt, and cook for 12–15 minutes until tender and the water is absorbed.
Pat the chickpeas dry, then blend with the garlic11, half the parsley7, cumin, paprika, salt, pepper, and flour to a firm mixture.
Shape into 5–6 small balls, brush with 5 ml olive oil, and bake at 200 °C for 18–20 minutes until golden brown.
Dice the cucumber4 and tomato5, thinly slice the red6 onion, and chop the remaining parsley7.
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.
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.
Tips
- Why it works
- Pour boiling water over the bulgur, not cold, so it softens faster and absorbs the liquid evenly. If water stays on the surface, it will be dry and crumbly.
- Substitutions
- Instead of tahini, 15 g low-fat sour cream works, but the sauce will be less thick. Instead of canned chickpeas, use 150 g dry ones, soaked overnight and patted dry.
- Common mistakes
- The falafel won't cook through if you don't flip it after 10 minutes. The crust will be raw inside and burnt outside.
- Storing and reheating
- Keeps in the fridge for 2 days. Reheat in the microwave for 1–2 minutes with a lid, adding 1 tbsp of water. Make the sauce fresh.
- Serve with
- Serve with wholegrain bread or lavash for lunch if you want a more filling meal without meat.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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