Goodness provided: This falafel bowl is action packed full of photo-nutrient colours and flavours. Falafels are a great bite sized option and when dipped in a tasty sauce which can be a good choice for dull appetites or taste buds. Falafels are surprisingly easy to make, but there is now a wide selection of healthy falafel options in supermarket and Middle-Eastern speciality stores.
400g can chickpeas, drained
1 cup raw cashews
1 small egg
2 cloves garlic
1½ cups fresh chopped parsley and/or coriander
1 teaspoon ground cumin
1 teaspoon salt
¼ cup besan ( chickpea flour) or wholemeal flour
1 tablespoon olive oil
12–16 falafels (from recipe above)
¾ cup wholemeal couscous
1 avocado, quartered
100g mixed rocket and watercress
2 carrots, cut into batons
8 radishes, quartered
1 Lebanese cucumber, sliced
1 tablespoon sesame seeds, toasted
11/2 cups of Greek yoghurt
1 tbsp Harissa paste
4 tablespoons beetroot hummus
1½ tablespoons pistachios
- Place the chickpeas, cashews, egg, garlic, fresh herbs, cumin and salt in a food processor and blend until well combined.
- Form into small balls, flatten slightly and toss in flour. Heat a non-stick frypan over medium heat. When hot add a drizzle of olive oil and half of the falafels. Cook for 3–4 minutes each side. Turn over to cook the other side. Remove and place on a plate covered with a paper towel, then repeat the process with remaining falafels.
- Pour 1¼ cups of boiling water over couscous and set aside for 10 minutes. Fluff with a fork.
- Dip the bottom of the avocado in the sesame seeds to coat.
- Evenly divide and arrange all ingredients in bowls, top with 3–4 falafels each, beetroot hoummos and sprinkle with pistachios.
Per Serve: Energy 23220KJ 552 calories, Fat 29g, Protein 19g, Carb 52g, Sodium 640mg