A delicious, healthy meal to fuel your active lifestyle – and satisfy your taste buds too.
Post includes ingredients & step-by-step recipe to help you become a whizz in the kitchen, plus the macros & top micros so you know exactly what you’re getting.
This Falafel & Bulgur Bowl Recipe has become a staple in my diet recently. I’ve been a huge lover of this kind of cuisine for a while now, and sort-of-created this recipe after getting some inspiration from some great recipes on Pinterest & the like. The dressing is to die for! It’s delicious, super-filling, and great for lunch, dinner, or whenever you fancy eating it really! It’s packed full of healthy nutrients & vitamins too, I’ll list the best ones later in this post.
This recipe is based on a meal for two, but you can increase the amount of all ingredients to suit how many you’re cooking for. For example, double everything for a meal for a family of 4!
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Ingredients
Falafels (8x patties) – I use Cauldron Falafels
Chickpeas (1x 240g drained can)
Cumin (1 tsp)
Paprika (1 tsp)
Bulgur wheat (200g)
Yellow Bell Pepper (1x) – chopped
Red Cabbage (1 Cup) – chopped
Cucumber (1 Cup) – chopped
For The Dressing
Tahini (3 tbsp)
Lemon Juice (half a lemon)
Houmous (1 tbsp)
Cumin (1 tsp)
Garlic Granules (1 tsp)
Salt (dash)
Water (to your preference)
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Recipe
- Preheat the oven to 180 degrees celcius. Then bring 2 saucepans, each with 400ml of water, to a boil on the hob.
- Rinse the bulgur wheat using a strainer before pouring into the boiling water of 1 saucepan, then reduce the heat to a simmer, and set a timer on your phone for 20 minutes. Steam the red cabbage in a strainer on top of the other saucepan of boiling water.
- Place the yellow pepper and the falafels onto an oven tray with a baking sheet. Slip them in the oven and set a 12 minute timer.
- Rinse the chickpeas using a strainer to ensure all the juice has washed off, then mix with some cumin and paprika in a bowl, before placing these in the oven to roast too. Cook for 10 minutes, stirring the chickpeas halfway through.
- While all that’s cooking, we’ll make the dressing. Add all the dressing ingredients together (except the water just yet) into a measuring jug, and stir. Add small amounts of water as you stir, until you’ve got a pourable dressing consistency to your preference. Add any more salt to taste if you like.
- By now the bulgur wheat should have absorbed most of the water. Press it with a fork to make sure it fluffs up nicely.
- Check your red cabbage is now cooked & softening up, and remove from heat.
- Once the oven timer has sounded & the items are cooked, arrange everything into your 2 bowls & pour on the dressing, then serve!
And that’s it! By all means make it as presentable & instagram friendly, or as messy & mixed up as you like!! I’ve literally been devouring this at least twice a week lately, it’s so good! Now, as promised, the nutritional information…
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Macros
Calories: 782
Protein: 27g
Carbs: 70g
Fat: 38g
Micros
Fibre: 22g (57% RDA)
Vitamin A: 1160IU (39% RDA)
Vitamin B6: 0.7mg (53% RDA)
Vitamin C: 169mg (187% RDA)
Iron: 7.1mg (88% RDA)
Calcium: 300mg (30% RDA)
Folate: 197microg’s (49% RDA)
Vitamin K: 90.4microg’s (75% RDA)
Manganese: 3.2mg (139% RDA)
Zinc: 3.6mg (33% RDA)
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So as you can see, plenty of nutrition in there, as well as bucketloads of taste too! I kinda crafted this falafel & bulgur bowl recipe to my liking after reading through some recipes on Pinterest and watching some on Youtube, and settled on something I really liked. I’m sure you’ll have some ideas to mix things up a little bit to make it to your taste, or add extra amounts of the ingredients in to further bump up the calories & protein content. And isn’t that the beauty of cooking!!
More recipes coming soon, take it easy!
