Mediterranean Baked Falafel Bowls

• 份量: 5 servings
• 准备时间: 15 minutes
• 总时间: 35 minutes

配料

4 cups cooked chickpeas

3 tbsp olive oil

2 cups spinach

1/4 cup parsley

3 garlic cloves, minced

1 tsp cumin

1 tbsp chili powder

2 tbsp dried mint

1/3 cup red onion, chopped

1 small red pepper, chopped

2 cups plain Greek yogurt

2 garlic cloves, minced

4 heaping tbsp dill, thinly chopped

1 tsp olive oil

2/3 cup thinly chopped cucumber

2 cucumber, chopped

1 red onion, chopped

2 green peppers, chopped

2 cup ripe tomatoes, chopped

2 tbsp dill, thinly chopped

2 tbsp olive oil

1 cup olives

Salt and pepper to salad and tzatziki

步骤

Falafels: Add the chickpeas, olive oil, spinach, parsley, chili powder, cumin and mint into a food processor or a bowl if using an immersion blender. Process until almost smooth (about ⅕ of the mixture can stay chunky). Add in salt and pepper, the chopped bell pepper, thinly chopped onion and minced garlic. This is important: Do a taste test! Check whether the mixture tastes good to you or not. Does it need more salt or more spices? Adjust to your taste!

Preheat your oven to 350F/180C. Use a tbsp to take out the mixture and shape balls using your wet hands. Line a baking sheet with parchment paper and grease the parchment paper with some oil. Place balls onto the baking sheet, leaving some space between each one. Flatten balls by pressing the balls down tand shape patties. You should get about 24-25 patties. Bake for about 20 minutes or until golden brown.

Tzatziki: While the falafels are baking chop the cucumbers and dill for the tzatziki. Chop enough dill, so you can have some for the salad too. The cucumbers and dill for the tzatziki need to be very thinly chopped. Add all tzatziki ingredients to a smaller bowl and mix everything together (reserve some of the dill for the salad).

Salad: Use the baking time to also prep the salad: chop cucumbers, tomatoes, bell peppers and onions into bite-sized pieces (or as big as you enjoy them). Add all ingredients to a large bowl and toss to combine the flavors.

Arrange. After baking, let the falafels cool off and serve in a bowl with some tzatziki, salad and the olives.

营养

• 每份大小: 1
• 卡路里: 521
• 总脂肪: 23 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 18 g
• 反式脂肪: 0 g
• 胆固醇: 5 mg
• 钠: 426 mg
• 总碳水化合物: 59 g
• 膳食纤维: 16 g
• 总糖: 17 g
• 蛋白质: 26 g