Falafel bites with quinoa tabouli & hummus

Falafel bites with quinoa tabouli & hummus

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These DIY falafels can be made at home in less than an hour, simply throw everything in, blitz and bake.

Plant-based eating is all the rage at the moment, and once you try this dish you will be a total convert too!

Eating more plants has shown to have immense benefits both environmentally and nutritionally. Plant-based foods are generally less refined, often higher in dietary fibre, vitamins and minerals.


Made with the goodness of chickpeas, falafels make a great meat alternative that is still high in protein, whilst also providing you with a hit of dietary fibre and potassium.

These falafels are oven-baked, instead of deep-fried (which is what you will often find when ordering them out), this helps to keep the fat content low and assists in preventing nutrient loss when cooking.

Serves  - 6
Prep time  - 15 minutes
Cook time  - 30 minutes
Gluten free
Dairy free
Nut free
Vegetarian
Vegan

 

Falafel bites with quinoa tabouli and hummus in a metal lunchbox

Dietary fibre and protein rich, falafel bites with quinoa tabouli & hummus are the perfect lunchtime meal.

Ingredients

  • 1 cup white quinoa
  • 2 x 400g cans chickpeas, drained & rinsed
  • 1 brown onion, finely diced
  • 3 cloves garlic, finely chopped
  • 2 tsp extra virgin olive oil
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • 3 cups fresh parsley, finely chopped
  • 1 cup fresh mint, finely chopped
  • 3 spring onions, finely sliced
  • 2 Roma tomatoes, finely diced
  • 2 tbsp vinegar
  • 1 lemon, juiced
  • 200g hummus

How to make

1. Preheat oven to 180°/160°C (fan forced) and line two baking trays with baking paper.

2. Cook quinoa as per packet instructions. Once cooked, spread quinoa over a large plate, cover and place in the refrigerator to cool.

3. Place the chickpeas, onion, garlic, half the oil, cumin, coriander and 1 cup of parsley in a food processor. Blitz to combine and the mixture is smooth.

4. Roll mixture into 24 x ¼ cup sized balls and place on the lined baking trays. Flatted lightly. Place in the oven and cook for 15 minutes, remove and turn each falafel ball before placing back in the oven to cook for a further 10 minutes. Remove from oven and cool.

5. Whilst the falafel bites are cooking, remove quinoa from the refrigerator and place in a medium mixing bowl. Add the remaining parsley, mint, spring onions and tomatoes and mix well. Whisk together remaining oil, vinegar and lemon juice and pour over tabouli mix.

6. To assemble, divide quinoa tabouli amongst six containers, place three falafel bites in each container and top with hummus.

Notes

  • Prepared falafel and tabouli bowls can be stored in refrigerator for up to three days
  • Falafels can be served cold or separated from the tabouli and reheated in the microwave for 45 seconds
  • Falafels can also be placed in an airtight container and frozen for up to three months

Nutritional information

Kilojoules 1530 kJ Protein 13.4 g
Carbohydrates, total
- sugars, total
44.8 g
5.6 g
Fat, total
- saturated fat
11.9 g
4.6 g
Sodium 477 mg
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Rachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits