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Winter bliss bowl with falafel

Winter bliss bowl with falafel

https://www.coop.co.uk/recipes/winter-bliss-bowl-with-falafel

Mix up the salad with whatever veggies you have in the fridge, for a delicious, low-fat lunch

  • Feeds 4 Feeds 4
  • Ready in 50 minutes

Each serving contains

  • Energy
    20%
    1699kj 407kcal
  • Fat
    Med 26%
    17.9g
  • Saturates
    Low 12%
    2.3g
  • Sugar
    Low 13%
    12g
  • Salt
    Low 11%
    0.65g

% of adult’s reference intake | Carbohydrates per serving : 42g

Ingredients

For the falafel

  • 400g can chickpeas, drained, rinsed and patted dry
  • 1 garlic clove, crushed
  • 1 small bunch coriander
  • 1 tsp ground cumin
  • ½ tsp chilli flakes
  • 1½ tbsp plain flour

For the salad

  • 400g can chickpeas, drained, rinsed and patted dry
  • 3 tbsp Co-op olive oil
  • 400g Co-op carrots, cut into quarters
  • 1 large red onion, cut into 8 wedges
  • 1 tsp cumin seeds
  • 170g Co-op reduced fat houmous
  • ½ small Co-op British red cabbage, finely shredded
  • 125g bag Co-op British baby spinach
  • 2 handfuls pomegranate seeds (optional)

Method

  1. Preheat the oven to 200°C/fan 180°C/Gas 6
  2. Blitz the falafel ingredients together until semi-smooth, then divide and roll into 8 balls
  3. Put on a plate and chill in the fridge
  4. Put the chickpeas on a baking tray and toss with 1 tbsp of the oil
  5. On another tray, toss the carrot and onion with the cumin and 1 tbsp of the oil
  6. Roast them, removing the carrot and onion after 25 mins of cooking and the chickpeas after 35-40 mins
  7. Heat the remaining oil in a large nonstick pan over a medium-high heat
  8. Fry the falafel on each side for 5 mins, until golden
  9. Divide the houmous between 4 bowls, then top with the red cabbage, spinach, carrot, onion and chickpeas
  10. Lightly squish the falafel with the palm of your hand and add to the bowls
  11. Finish with a sprinkle of pomegranate seeds, if you like

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