- Cook Time: 10 mins
- Serving: 2 Persons
Nutrition facts (per portion)
- Calories: 509
- Carbohydrate Content: 73g
- Fat Content: 16g
- Fiber Content: 14g
- Protein Content: 22g
- Saturated Fat Content: 2g
- Sodium Content: 1.6g
- Sugar Content: 7g
Falafels with hummus & tabbouleh Recipe
Falafels with hummus & tabbouleh is a Marathon recipe for 2 people, takes only 20 mins; recipe has cumin seed, coriander seed and chickpea.
- Coriander - small pack coriander, including stalks
- Garlic Clove - 1 garlic clove, crushed
- Extra Virgin Olive Oil - 1 tbsp extra virgin olive oil
- Red Chilli - 1/4 red chilli, deseeded, and chopped
- Tomato - 3 tomatoes, quartered, deseeded and cut into small pieces
- Spring Onion - 2 spring onions, white parts only, finely sliced
- Couscous - 50g barley couscous
- Chickpea - 400g can chickpeas, drained
- Mint - small pack mint, finely chopped
- Parsley - small pack parsley
- Lemon - juice 1/2 lemon
- Cucumber - 1/2 cucumber, deseeded and cut into small pieces
- Ground Cumin - pinch of ground cumin
- Tahini Paste - 1 tbsp tahini paste
- Cumin Seed - 1 tsp cumin seeds
- Butter Bean - 400g can butter beans, drained
- Flour - 4 tbsp wholemeal flour
- Coriander Seed - 1 tsp coriander seeds
- Egg Yolk - 1 egg yolk, beaten
- Heat oven to 180C/160C fan/gas 4 and put a non-stick baking tray inside. For the falafels, heat a large non-stick frying pan, add the cumin and coriander seeds and dry-fry until fragrant (1-2 mins), stirring occasionally to prevent burning. Remove from the pan.
- Put the seeds, the remaining falafel ingredients and some seasoning into a food processor and blitz until you have a chunky paste. If it seems too dry, add 1 tsp water and blitz again until you have the consistency of damp sand. Using your hands, divide the mixture into 12 falafel balls and chill for 30 mins.
- Heat a non-stick frying pan. When hot, add the falafel balls, pressing down into the pan to make patties. Leave to cook, without turning, for 2-3 mins, then check to make sure they're brown and crisp. Turn and cook the other side for 2 mins more. Remove from the pan, transfer to the baking tray in the oven and cook for a further 10 mins. Meanwhile, prepare the barley couscous following pack instructions.
- For the hummus, put all the ingredients, except the lemon, into a food processor and blitz to form a stiff paste. With the motor running, slowly add the lemon juice and up to 3 tbsp water to get it to the consistency of your choice.
- For the tabbouleh, mix the olive oil, lemon juice and some black pepper in a small bowl. In a larger bowl, combine the rest of the tabbouleh ingredients, along with the cooked couscous, and add the dressing. Mix well.
- Put aside 4 falafels and 4 tbsp hummus in the fridge for Stuffed Moroccan pittas (see 'goes well with', right). Serve the remaining falafels with the remaining hummus and the tabbouleh.