Mediterranean falafel bowl

with bulgur tabbouleh, falafel and tahini sauce

Chickpea balls spiced with Ras el Hanout meet a tabbouleh that tastes of parsley, lemon and tomatoes. Creamy tahini sauce runs over the top, capers and olives flash in between: a plate that sounds like market day by the Mediterranean.

kcal: 722
Protein: 25.5 g
Carbs: 76.0 g
Fat: 31.5 g

per portion (420 g)

CHF 17.00 per portion

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Why you'll love it

How it tastes

Spiced falafel, nutty tahini, fresh parsley and lemon, with salty capers and olives alongside.

Perfect for

For lunch at your home desk, when you want the Mediterranean without chopping.

Recipe Cook it yourself

Prep approx. 30 min
Bake approx. 10 min
Total approx. 40 min

A spiced bulgur tabbouleh with plenty of parsley, celery, tomatoes, olives and capers, served with crispy falafel and a light tahini sauce made with soya yoghurt. With ready-made falafel this meal comes together in no time, in about 40 minutes.

Bulgur
Bring the water to the boil with the salt and ras el hanout. Add the bulgur, remove the pan from the heat and leave to swell, covered, for approx. 15 mins. Fluff up with a fork, transfer to a bowl and leave to cool.
Vegetables
Heat the oil in a frying pan. Sweat the onion, celery, tomatoes and olives together for approx. 3 mins. Deglaze with the balsamic vinegar and add the capers. Remove the pan from the heat and leave the vegetables to cool.
Tabbouleh
Stir the parsley and vegetables into the cooled bulgur and season to taste with salt and pepper.
Tahini sauce
Stir all the ingredients together in a small bowl until smooth and creamy. Thin with a little water if liked and season to taste.
Falafel
Preheat the oven to 200 °C fan. Place the falafel on a baking tray lined with baking paper and bake in the centre of the oven for approx. 10 mins until crisp and hot.
To serve
Divide the tabbouleh between two bowls, arrange the falafel on top and serve with the tahini sauce.

Tip 1:: If you like, you can double the amount of vegetables. This makes the portion bigger without making the meal too heavy.
Tip 2:: The tabbouleh can easily be made the day before and tastes even better cold once it has had time to infuse, covered, in the fridge.

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What's inside

Nutrition facts, ingredients and allergens from our recipe. Nothing hidden.

722kcal

Nutrition facts

per portion (420 g) · 3021 kJ

Energy from

Protein 15 %
Carbohydrates 44 %
Fat 41 %

Share of daily intake

Protein25.5 g51 %
Carbohydrates76.0 g29 %
of which sugars14.5 g16 %
Fat31.5 g45 %
of which saturates3.9 g20 %
Salt5.1 g85 %

Reference intake of an average adult (8400 kJ / 2000 kcal).

All nutrition facts per portion and 100 g

Nutrient	Portion	100 g
Energy	3020 kJ722 kcal	719 kJ172 kcal
Fat	31.5 g	7.5 g
of which saturates	3.9 g	0.9 g
Carbohydrates	76.0 g	18.1 g
of which sugars	14.5 g	3.5 g
Fibre	22.4 g	5.3 g
Protein	25.5 g	6.1 g
Salt	5.1 g	1.2 g

Ingredients

Falafel
Water
Celery sticks
Tomatoes
Bulgur
Italian parsley
Plain soya yoghurt
Onions
Tahini
Capers
Olives
Extra virgin olive oil
Ras El Hanout
White balsamic vinegar
Salt
Garlic
Salt, pepper
Lemon juice
Herbamare herb salt
Lemon zest
Cumin

Full declaration

Falafel 34 % (chickpeas, sunflower oil, onions, spices, herbs, rice starch, seasoning, salt), water, CELERY STICKS, tomatoes, BULGUR 13 % (GLUTEN), Italian parsley, PLAIN SOYA YOGHURT, onions, tahini 3 % (roasted SESAME SEEDS), capers (capers, water, spirit vinegar, iodised and non-iodised salt), olives (olives, salt, acidity regulator (citric acid), antioxidant (ascorbic acid)), extra virgin olive oil, Ras El Hanout (whole coriander seeds, whole cumin (ingredients: cumin), mustard seeds (ingredients: MUSTARD SEEDS), turmeric (ingredients: turmeric), ground ginger, whole fennel seeds (ingredients: fennel), caraway (ingredients: caraway), cloves, ground cayenne chilli (ground cayenne pepper chillies), cardamom, ground saffron), white balsamic vinegar (wine vinegar, concentrated grape must, antioxidant (SULPHUR DIOXIDE)), salt, garlic, salt, pepper, lemon juice, Herbamare herb salt (sea salt 95.3%, vegetables and herbs 4.7% (CELERY, leek, cress, onions, chives, parsley, lovage, garlic, basil, marjoram, rosemary, thyme)), lemon zest, cumin.

Translated – the German declaration is legally binding.

Show German declaration

Falafel 34 % (Kichererbsen, Sonnenblumenöl, Zwiebeln, Gewürze, Kräuter, Reisstärke, Streuwürze, Salz), Wasser, STANGENSELLERIE, Tomaten, BULGUR 13 % (GLUTEN), Peterli Ital., SOJA JOGHURT NATURE, Zwiebeln, Tahini 3 % (geröstete SESAMSAMEN), Kapern (Kapern, Wasser, Branntweinessig, jodiertes und unjodiertes Salz), Oliven (Oliven, Salz, Säuerueregulator (Zitronensäure), Antioxidationsmittel (Ascorbinsäure)), Olivenöl extra vergine, Ras El Hanout (Korianderkörner ganz, Kreuzkümmel ganz (Zutaten: Kreuzkümmel), Senfkörner (Zutaten: SENFKÖRNER), Curcuma (Zutaten: Curcuma), Ingwer gemahlen, Fenchelsamen ganz (Zutaten: Fenchel), Kümmel (Zutaten: Kümmel), Gewürznelken, Cayenne Chilli gemahlen (Cayennepfeffer Chilis gem.), Kardamom, Safran gemahlen), Balsamico bianco (Weinessig, konzentrierter Traubenmost, Antioxidationsmittel (SCHWEFELDIOXID)), Salz, Knoblauch, Salz, Pfeffer, Zitronensaft, Herbamare Kräutersalz (Meersalz 95.3%, Gemüse und Kräuter 4.7% (SELLERIE, Lauch, Kresse, Zwiebeln, Schnittlauch, Petersilie, Liebstöckel, Knoblauch, Basilikum, Majoran, Rosmarin, Thymian)), Zitronenschale, Kreuzkümmel.

Allergens

Contains Gluten, Celery, Mustard, Sesame, Soy, Sulphites. May contain traces of other allergens.