BAKED FALAFEL & CAULIFLOWER TABBOULEH WITH AVOCADO, PEA & FETA SMASH
Make these easy falafels for lunch, served with cauliflower tabbouleh and an avocado, pea and feta smash. Super healthy, it delivers all five of your five-a-day
Provided by Good Food team
Categories Dinner, Lunch
Time 58m
Number Of Ingredients 17
Steps:
- Heat oven to 200C/180C fan/gas 6. Line a baking sheet with baking parchment. Tip the chickpeas, ½ tsp ground cumin, ½ tsp ground coriander, cayenne pepper, red onion, garlic, sesame seeds, baking powder, parsley stalks and ½ tbsp water into a food processor. Blitz until everything is combined but not mushy - you want the falafel to have some texture, rather than being like hummus. Season to taste, then roll into 18 even-sized balls. Flatten each ball into a disc shape and put them on the baking sheet (the more surface area the crisper they will become). Brush them with ½ tbsp oil. Bake for 20 mins, turning halfway, until golden and crisp.
- Meanwhile, clean the food processor. Briefly pulse the cauliflower until you have a couscous consistency. Mix the cauliflower with the remaining ground spices, olive oil and seasoning. Tip onto a baking tray and roast for 10-12 mins, stirring occasionally, until slightly toasted. Once cool, mix through the chopped parsley, mint and a squeeze of lemon juice. Season to taste.
- Put the frozen peas in a microwavable bowl, cover and cook on high for 2-3 mins. Drain off all the water, then roughly mash. Add the avocado and mash again to combine. Crumble in the feta, mix, then add the lemon zest and another squeeze of lemon juice, and seasoning to taste.
- Toss the rocket leaves in a final squeeze of lemon juice, then serve with the falafel and cauliflower tabbouleh, rocket and the pea and avocado smash.
Nutrition Facts : Calories 488 calories, Fat 23 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 37 grams carbohydrates, Sugar 11 grams sugar, Fiber 18 grams fiber, Protein 23 grams protein, Sodium 0.77 milligram of sodium
BAKED FALAFEL & CAULIFLOWER TABBOULEH
Make a batch of our easy baked falafel for a tasty, low-calorie lunch option. This simple healthy recipe is perfect for pairing with plenty of salad
Provided by Sophie Godwin - Cookery writer
Categories Lunch, Starter
Time 50m
Number Of Ingredients 13
Steps:
- Heat oven to 200C/180C fan/gas 6 and line two baking sheets with baking parchment. Tip the chickpeas, 2 tsp of the ground cumin, 1 tsp of the ground coriander, the cayenne pepper, onion, garlic, sesame seeds, baking powder, parsley stalks and 1 tbsp water into a food processor. Blitz until combined but not smooth (you want the falafel to have some texture, rather than being the consistency of hummus). Season to taste, then roll into 18 evenly sized balls. Flatten each ball into a disc shape and arrange on the baking sheets, then brush the tops with 1 tbsp of the oil. Bake for 20 mins until golden and crisp, turning halfway through cooking.
- Meanwhile, clean out the food processor, then tip in the cauliflower and briefly pulse until it resembles couscous. Mix the cauliflower couscous with the remaining ground spices and olive oil, then add some seasoning. Tip onto a roasting tray and roast for 10-12 mins until lightly toasted, stirring occasionally.
- Remove from the oven and leave to cool, then mix through the parsley leaves, mint leaves and lemon juice. Season to taste. Will keep for three days in the fridge. Serve the baked falafel with the cauliflower tabbouleh and some salad, if you like.
Nutrition Facts : Calories 307 calories, Fat 15 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 25 grams carbohydrates, Sugar 4 grams sugar, Fiber 10 grams fiber, Protein 12 grams protein, Sodium 0.3 milligram of sodium
TABBOULEH WITH AVOCADO AND FETA CHEESE
Categories Salad Dairy Herb Vegetable Vegetarian Feta Avocado Fall Bulgur Bon Appétit
Yield Makes 4 to 6 servings
Number Of Ingredients 13
Steps:
- Combine 1 1/2 cups hot water and bulgur in large bowl. Cover tightly and let stand until bulgur is tender, about 45 minutes. Strain bulgur. Place bulgur in clean dry towel and squeeze out any excess liquid. Return bulgur to bowl.
- Add tomatoes, parsley, onions, cucumber, radishes, cheese, mint and lemon peel to bulgur. Stir to combine. Whisk oil and lemon juice in medium bowl to blend. Season dressing to taste with salt and pepper. Add all but 2 tablespoons dressing to bulgur mixture. Toss to combine. Season tabbouleh to taste with salt and pepper.
- Add avocado slices to remaining dressing; toss to coat. Mound tabbouleh on platter. Garnish with avocado slices.
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