Folate falafel nourish bowl

Folate

The Dietologists's folate-packed falafel nourish bowl is simple to make and deliciously scrumptious!

Recipe: Falafel Nourish Bowl (Serves 2)

This recipe can be super simple by utilising good quality convenient products in the supermarket, or you can make everything from scratch, if that’s what you prefer! From the falafels to the hummus, you can generally find good quality pre-made versions in most supermarkets and grocery stores which makes this so quick and easy to get on the table for a quick lunch or dinner! In this version, I made the hummus from scratch and used a falafel mix and cooked them myself.

Ingredients

For the falafels:
Falafel mix – prepare as per packet instructions

For the hummus (serves 4-6):

1 tin (420 g) chickpeas, drained and rinsed thoroughly
1 lemon, juiced
2 tbsp extra virgin olive oil
1 tbsp tahini
1 clove of garlic, peeled
½ tsp ground cumin
½ tsp paprika
Pinch of salt
2-3 tbsp water

For the tabbouleh:

1 bunch of parsley, washed, dried and finely chopped
1 large vine-ripened tomato
1/8 cup cracked wheat or bulgur wheat (feel free to omit)
½ lemon, juiced
1 tbsp extra virgin olive oil

For the nourish bowl:

10 lettuce leaves, washed
1 cucumber, finely sliced
8 cherry tomatoes, halved
½ avocado, diced

Method
For the falafels:

  1. Prepare as per packet instructions if using a store-bought falafel mix, or simply pick some pre-made falafels in the refrigerated or freezer section of your local supermarket.

For the hummus:

  1. In a food processor, place the chickpeas, garlic, extra virgin olive oil, salt, tahini, cumin and paprika, blend on low for 1-2 minutes.
  2. Pause and scrape down the sides regularly, continue to blend on high for another 1 minute.
  3. Whilst blending, slowly add some water until you achieve a creamy consistency.
  4. Remove from the food processor and set aside.

For the tabbouleh:

  1. If using the cracked/bulgur wheat, cover with water in a flat dish and soak overnight (ideally).
  2. Drain the cracked wheat, then add finely chopped parsley and tomato.
  3. Dress in a little salt, lemon juice and extra virgin olive oil and mix well until combined, then set aside.

For the nourish bowl:

  1. Once all the salad vegetables are prepared, place into two serving bowls, placing the lettuce leaves on one side, followed by the cucumber, tomatoes and avocado.
  2. Place the falafels on top, and finally add 2-3 tbsp of tabbouleh and 2 tbsp of hummus to serve.

Elements in this recipe makes enough for leftovers, repurpose the tabbouleh, homemade hummus and falafels and place them in a wrap for a portable and delicious lunch packed with plants! Store leftover hummus in airtight container and refrigerate and eat within 1 week.

Did you know, that replacing some animal protein with vegetable protein with as little as 5% of your total calories reduced the risk of ovulatory infertility by more than 50% (Reference: Chavarro et al., 2008).