Falafel bowl with beetroot hummus

Sit down to a bowlful of colour and texture with this healthy vegetarian falafel bowl with beetroot hummus recipe. It's high in iron and fibre and takes just 20 minutes to make!

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

Green falafels
400g can chickpeagarbanzoXsgarbanzosX, drained
1 cup raw cashews
1 small egg
2 cloves garlic
1½ cups fresh chopped parsley and/or coriandercilantroX
1 teaspoon ground cumin
1 teaspoon salt
¼ cup besan ( chickpeagarbanzoX flour) or wholemeal flour
1 tablespoon olive oil
Bowls
12–16 falafels (from recipe above)
¾ cup wholemeal couscous
1 avocado, quartered
100g mixed rocketarugulaX and watercress
2 carrots, cut into batons
8 radishes, quartered
1 Lebanese cucumber, sliced
1 tablespoon sesame seeds, toasted
8 tablespoons reduced-fat tzatziki
8 tablespoons beetrootbeetsX hummus
1½ tablespoons pistachios

Instructions

Stay Awake

1 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 process with remaining falafels.

2 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.

3 Evenly divide and arrange all ingredients in bowls, top with 3–4 falafels each, beetroot hoummos and sprinkle with pistachios.

Nutrition Info (per serve)

Calories 552 cal

Kilojoules 2320 kJ

Protein 19 g

Total fat 29.7 g

Saturated fat 5.9 g

Carbohydrates 47.2 g

Sugar 11.6 g

Dietary fibre 10.9 g

Sodium 640 mg

Calcium 236 mg

Iron 5.6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.