Falafel bowl

Two bowls of food with pita chips and vegetables

4 serves

40 m prep

20 m cook

Ingredients

Falafels

  • 600 g no added salt chickpeas, drained and rinsed
  • 3 cloves garlic
  • 1 brown onion, roughly chopped
  • 2 tablespoons parsley
  • 2 tablespoons coriander
  • 2 teaspoons ground cumin
  • 4 tablespoons wholemeal plain flour
  • 1 egg
  • 2 tablespoons olive oil

Parsley salad

  • 1 bunch parsley, roughly chopped
  • 4 tomatoes, roughly chopped
  • 1 red onion, finely chopped
  • 1 Lebanese cucumber, diced
  • 2 tablespoons lemon juice

Tahini yoghurt

  • ½ cup reduced fat Greek yoghurt
  • 1 garlic clove, crushed
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • ½ teaspoon ground cumin
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon olive oil

  • 4 x small wholemeal pita breads, to serve
  • 4 lemon wedges, to serve

Method

Step 1

Place chickpeas, garlic, onion, parsley, coriander, cumin, flour and egg into a food processor and process until almost smooth. Using your hands, divide the mixture into 8 and roll 8 falafel patties. Cover and refrigerate for 30-45 minutes.

Step 2

Meanwhile, prepare parsley salad. Combine parsley, tomatoes, red onion, cucumber, and lemon juice in a medium bowl and stir to combine. Set aside.

Step 3

To make tahini yoghurt, whisk together yoghurt, garlic, tahini, lemon juice, ground cumin, pepper and olive oil in a small bowl until well combined.

Step 4

Heat oil in a large frying pan over medium heat. Cook patties for 4-5 minutes each side or until cooked through.

Step 5

To serve, divide the parsley salad, falafels and pitas between the 4 bowls. Top with tahini yoghurt and a lemon wedge.

A delicious bowl of noodles topped with fresh vegetables, coriander and crunchy cashews.

Bowl food recipes e-book

This collection of easy to make Bowl food recipes, has been designed to encourage the use of the Heart Foundation’s Heart Healthy Eating Patterns.