Falafel Bowl

This Bowl is packed with healthy and mouthwatering ingredients:

Falafel is a good source of fiber and plant-based protein, two nutrients that work synergetically to help keep you full for longer throughout the day. The same goes with hummus, a great food combination that provides all 9 essential amino acids. Bulgur is a fiber rich whole grain, containing a variety of vitamins and minerals. Parsley contains many powerful antioxidants, rich in many vitamins, particularly vitamin K. Sauerkraut is a fantastic source of probiotics, also it contains enzymes that help your body absorb nutrients more easily.

Tips:

1. For convenience, make a larger batch of falafel dough and freeze it for up to 2 months. Then, when you are up for a Falafel Bowl, thaw the mixture in the refrigerator, stir, form the patties and cook right before serving.

2. Whenever possible, opt for homemade hummus and homemade sauerkraut.

Preparation time 40 min
Cooking time 20 min
This recipe keeps for 2 days

Ingredients (2 servings)

Falafel

• 1/2 cup Chickpeas, raw
• 1/4 medium Red onion
• 1/2 cup Parsley leaves, fresh (roughly chopped)
• 1/2 cup Coriander leaves, fresh (roughly chopped, can substitute with parsley)
• 2 clove Garlic, raw
• 1/2 tsp, ground Cumin
• 1/4 tsp, ground Cardamom
• 1/2 tsp Salt
• 1/8 tsp, ground Black pepper
• 1 tbsp Chickpea flour (besan)
• 1/4 tsp Baking soda

Tabbouleh

• 1/2 cup Bulgur, dry
• 1 bunch Parsley leaves, fresh
• 5 g Peppermint, fresh
• 1/2 medium Red onion
• 1/2 medium Red bell pepper
• 1/2 regular Cucumber, raw
• 10 cherry Tomatoes, raw
• 1/4 tsp Salt
• 1/2 fruit Lemon juice, raw

To serve

• 1/2 cup Hummus (homemade or store bought)
• 1/2 cup Gingery Sauerkraut with Beets, Radish and Carrots (homemade or store bought)

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Instructions

1. Soak the dried chickpeas
   The night before, soak the chickpeas in plenty of water, they will triple in size.
2. Prepare the Falafel
   Drain and rinse the chickpeas and tip them into a high speed blender along with the onion, parsley leaves, coriander leaves, garlic, cumin, cardamon, salt and pepper. Process until the mixture resembles the texture of coarse sand.
3. Transfer the mixture to a mixing bowl. Add the chickpeas flour and baking soda and stir to combine. Cover and transfer to the refrigerator. Let it sit for 30 minutes.
4. Preheat the oven to 220C (425F) and line a baking sheet with parchment paper.
5. To form the falafel, scoop out heaping 1 tbsp amounts and form small patties using your hands. Repeat until you’ve used up all the mixture. Place the patties on the prepared baking sheet as you go. Bake in the oven for 20 minutes, until the falafel patties are deeply golden on the edges.
6. Prepare the Tabbouleh
   In a small saucepan, combine bulgur and water according to package instructions. Bring to a boil, then turn the heat off completely, cover and let it sit for 10 - 15 minutes. Allow to cool at room temperature before mixing it with the other ingredients.
7. In the meantime, prepare the vegetables. Chop the parsley, mint, onion, red bell pepper, cucumber and quarter the cherry tomatoes. Transfer all Tabbouleh ingredients to a mixing bowl, drizzle with lemon juice and garnish with salt. Toss to combine. Taste and adjust flavors as needed.
8. Build your bowl
   To build your bowl, divide the salad, falafel, hummus and sauerkraut between serving bowls. Enjoy!
9. How to store
   Store leftovers separately, in airtight containers in the refrigerator for up to 2 days.

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Nutrition

One serving contains 402 calories, 19 grams of protein, 5 grams of fat, and 77 grams of carbohydrates.

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