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Falafel-Salad Hummus Bowls
Perfect for any time of day, this recipe delivers great flavor effortlessly.
Prep Time
40 mins
Cook Time
40 mins
Resting Time
12 hrs
Servings: 4
Calories: 587 kcal
Course:
Salad , Dinner
Cuisine:
Vegetarian
Ingredients
falafel balls
- 2 cups dry chick peas
- 2 garlic cloves, chopped
- ¼ yellow onion, chopped
- ½ bunch Curly parsley
- ½ bunch cilantro
- 1 tablespoon cumin
- 3 ½ tablespoons oat flour or all purpose flour
- 1 teaspoon baking powder
- 1 teaspoon salt
- ½ teaspoon cracked black pepper
- oil for frying
garlic hummus
- 2 (15 ounce) cans chick peas, 1 can drained
- ⅓ cup Tahini
- 1 teaspoon cumin
- 2 garlic cloves, chopped
- Zest and juice of 1 lemon
- 3 tablespoons water
- salt and pepper to taste
assembly
- 3 tablespoons lemon juice
- pinch sugar
- 1 ½ tablespoons extra virgin olive oil
- ¼ teaspoon salt
- ⅛ teaspoon cracked black pepper
- 2 heaping cups shredded romaine
- ½ English cucumber, quartered and sliced
- ¼ cup Thinly sliced red onion
- crumbled feta
- Lemon wedges
Instructions
- In a large bowl, submerge dry chick peas in water, cover and soak for 12 to 24 hours. Drain.
- Pour hydrated chick peas into the well of a food processor and add the remaining ingredients.
- Process mixture until smooth and adjust seasonings.
- Pour mixture into a mixing bowl, cover and refrigerate for 1 hour.
- For hummus: Place all ingredients into a blender well and puree until silky smooth. Season generously with salt and pepper. Set aside.
- Remove falafel mixture from the refrigerator and form into 1 ounce balls (2 tablespoons).
- Fill a skillet (with tall sides) with 2 inches of oil and place over medium heat.
- Carefully add falafels to the hot oil, about 1 inch apart an fry for 3 to 4 minutes. Flip each falafel and continue to fry for an additional 2 to 3 minutes. Drain onto paper towels and lightly season with salt. Repeat until all the falafels have been made.
- For Salad: Pour lemon juice, sugar, oil, salt, and pepper into a mixing bowl and whisk together. Top mixture with romaine, cucumber and red onion and toss together.
- To assemble: Scoop and spread some hummus into the bottom of each shallow bowl and top with some of the romaine mixture. Add 2 to 3 falafels to each bowl and finish with some crumbled feta and lemon wedges. Serve with grilled pita.
Cup of Yum
Nutrition Information
Calories
587kcal
(29%)
Carbohydrates
76g
(25%)
Protein
25g
(50%)
Fat
23g
(35%)
Saturated Fat
3g
(15%)
Sodium
876mg
(37%)
Potassium
1158mg
(33%)
Fiber
20g
(80%)
Sugar
13g
(26%)
Vitamin A
850IU
(17%)
Vitamin C
22mg
(24%)
Calcium
235mg
(24%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 587
% Daily Value*
| Calories | 587kcal | 29% |
| Carbohydrates | 76g | 25% |
| Protein | 25g | 50% |
| Fat | 23g | 35% |
| Saturated Fat | 3g | 15% |
| Sodium | 876mg | 37% |
| Potassium | 1158mg | 25% |
| Fiber | 20g | 80% |
| Sugar | 13g | 26% |
| Vitamin A | 850IU | 17% |
| Vitamin C | 22mg | 24% |
| Calcium | 235mg | 24% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.