Mediterranean Falafel Bowl (v)

Mediterranean Falafel Bowl (v)

with Freekah Salad and Dill Yoghurt Dressing

Balanced
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Packed with fresh flavours and good-for-you ingredients, our Mediterranean inspired falafel bowl is the perfect recipe for a balanced dinner at home. Because of their texture, chickpeas are a great thing to use when making homemade falafel as they can hold their shape and work brilliantly when combined with fresh herbs and spices. To keep you feeling full, we’ve served the falafel with two delicious salads, roasted red peppers, nutty freekeh and a dill yoghurt dressing.

Tags:Under 550 calories
Allergens:GlutenMilk
Preparation Time35 minutes
Difficulty levelLevel 2
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 pack(s)

Chickpeas

1 bunch(es)

Coriander

1 pot(s)

Ground Cumin

1 unit(s)

Red Pepper

1 unit(s)

Beetroot

100 grams

Freekeh

(ContainsGluten)

1 pack(s)

Black Olives

½ pack(s)

Natural Yoghurt

(ContainsMilk)

1 bunch(es)

Dill

1 unit(s)

Lemon

½ unit(s)

Cucumber

1 punnet(s)

Premium Tomatoes

Nutritional information
Nutritional informationarrow down iconarrow down icon
Energy (kJ)1849 kJ
Energy (kcal)442 kcal
Fat9.0 g
of which saturates2.0 g
Carbohydrate65 g
of which sugars22.0 g
Protein23 g
Salt1.0 g
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.
Utensils
Utensilsarrow down iconarrow down icon
Saucepan
Bowl
Frying Pan
Instructionsarrow up iconarrow up icon
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Cook the Freekah
Cook the Freekah
1

Preheat your oven to 200°C. Bring a large saucepan of water to the boil on high heat. Once boiling, pop in the freekeh along with a pinch of salt. Reduce the heat and simmer for 15 mins, then drain in a sieve. Return the freekeh to the pan, cover with a lid and leave to one side until ready to serve. While your freekeh cooks, drain and rinse the chickpeas in a sieve.

Prep the Chickpea Balls
Prep the Chickpea Balls
2

Meanwhile, roughly chop the dill and coriander (stalks and all). Halve the pepper and discard the core and seeds. Slice into thin strips. Pop the chickpeas into a large bowl along with half the dill, half the coriander, the cumin and a good pinch of salt and pepper. Mash together with a potato masher then shape into three balls per person.

Get Cooking
Get Cooking
3

Pop the sliced red pepper onto a lined baking tray and drizzle over a little oil. Season with a pinch of salt and pepper then roast on the top shelf of your oven until coloured and tender, 15 mins. Meanwhile, heat a drizzle of oil in a large frying pan on medium heat. When hot, pop the chickpea balls into the pan and fry until nicely golden on all sides, turning regularly, 12-15 mins.

Salad
Salad
4

In the meantime, grate the beetroot (no need to peel). Trim the cucumber then quarter lengthways and chop widthways into small pieces. Pop the cucumber, beetroot and remaining coriander into a medium-sized bowl. Toss to mix. Roughly chop the olives and chop the tomatoes in half. Mix the tomatoes and olives together in another bowl.

Make the Dressing
Make the Dressing
5

Zest and halve the lemon. Pop the yogurt into a small bowl and squeeze in the juice from half the lemon. Add the lemon zest and the rest of the dill. Add 1 tsp of water per person to loosen it up, stir well, then season to taste with salt and pepper.

Assembly!
Assembly!
6

Once everything is done, season the freekeh with a small squeeze of lemon juice, then share between your bowls. Assemble the salads: cucumber and beetroot, tomato and olives and the red pepper on top of the freekeh then pop the chickpea balls on top. Drizzle the dill yogurt dressing all over. Dig in!