Baked Falafel with Tabbouleh and Hummus
Baked Falafel with Tabbouleh and Hummus is a Middle Eastern salad of medium difficulty, ready in about 50 minutes and enough for 4 servings. Chickpeas, bulgur wheat and fresh parsley carry the flavour. The cooking is mostly baking. It is vegan. Each serving has about 410 calories and 16 g of protein.
- Total time
- 50 min
- Servings
- 4
- Difficulty
- Medium
- Calories
- 410 kcal
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Ingredients
For 4 servings
- 400 gchickpeas
- 150 gbulgur wheat
- 1 cupfresh parsley
- 3 tbspfresh mint
- 200 gcherry tomatoes
- 1cucumber
- 3 tbsplemon juice
- 3 clovesgarlic
- 1 tspcumin
- 200 ghummus
Instructions
- Preheat oven to 190C (375F). Drain chickpeas and pat dry. Pulse in a food processor with garlic, half the parsley, cumin, salt, and pepper until a coarse mixture forms. Do not over-process.
- Shape the mixture into 16 small patties and place on a lined baking sheet. Brush lightly with olive oil. Bake for 25 minutes, flipping halfway, until golden and crispy.
- Prepare bulgur wheat by pouring boiling water over it in a bowl, cover, and let sit for 15 minutes until tender. Fluff with a fork.
- Make tabbouleh by combining bulgur, diced cucumber, quartered cherry tomatoes, remaining chopped parsley, chopped mint, and lemon juice. Season with salt.
- Assemble containers with tabbouleh, four falafel patties each, and a portion of hummus on the side. Refrigerate for up to 4 days.
Cook’s notes
Pat the chickpeas very dry and pulse rather than blend, so the falafel hold together and bake up crisp instead of mushy. Couscous or quinoa can replace the bulgur for a gluten-free tabbouleh (quinoa) or a quicker one (couscous). The tabbouleh tastes better after an hour in the fridge, but add the tomatoes just before serving if you are prepping days ahead.
Nutrition per serving
- Calories
- 410 kcal
- Protein
- 16 g
- Fat
- 16 g
- Carbs
- 52 g
Approximate values for one serving.
About this recipe
- Cuisine: Middle Eastern
- Dish type: Salad
- Diet: vegan
- In cookbook: Meal Prep Champions
