Mediterranean Bowl by @louloukitchen_

50 min

2 servings

๐Ÿซ˜

200 g

Chickpeas

๐ŸŒพ

16 g + 1 tbsp

Flour

๐ŸŒฟ

10 g

Parsley

๐ŸŒฟ

5 g

Mint

๐ŸŒฟ

Coriander

๐Ÿง„

3 g

Garlic

๐Ÿง…

1

Onion

๐Ÿ‹

15 ml

Lemon juice

๐Ÿซ™

6 g

Cumin

๐ŸŒถ๏ธ

7 g

Paprika

๐ŸŒพ

200 g

Bulgur

๐Ÿซ’

120 ml

Olive oil

๐Ÿ…

300 g

Tomatoes

๐Ÿ…

50 g

Sun-dried tomatoes

๐Ÿฅ’

300 g

Cucumber

๐Ÿง…

65 g

Red onion

๐Ÿง€

100 g

Feta

๐Ÿซ’

60 g

Black olives

๐Ÿฅฃ

200 g

Greek yogurt

๐Ÿง‚

3 g

Salt

๐Ÿฏ

15 ml

Honey

๐ŸŒผ

5 ml

Wholegrain mustard

  1. Preheat

    Preheat the oven to 200ยฐC / 400ยฐF and line a baking sheet.

  2. Add
    • Chickpeas
    • Parsley
    • Flour

    Add the chickpeas, parsley, mint, coriander, garlic, yellow onion, lemon juice, flour, cumin, paprika, and salt to the food processor.

  3. Pulse

    Pulse the falafel mixture until coarsely ground and scrape it into a mixing bowl.

  4. Shape

    Shape the falafel mixture into 16 small balls and arrange them on the baking sheet.

  5. Brush
    • Olive oil

    Brush the falafel balls with 2 tbsp / 30 ml olive oil and bake for 20 min.

  6. Boil
    • Bulgur wheat

    Bring water to a boil in the saucepan and add the bulgur wheat.

  7. Cook
    • Bulgur wheat

    Cook the bulgur wheat for 10 min and drain any excess water.

  8. Toss
    • Bulgur wheat
    • Olive oil

    Toss the cooked bulgur wheat with 1 tbsp / 15 ml olive oil and spread it on the baking sheet.

  9. Roast
    • Bulgur wheat

    Roast the bulgur wheat for 15 min and fluff it with a spoon.

  10. Dice
    • Tomatoes
    • Cucumber
    • Red onion

    Dice the tomatoes, cucumber, and red onion on the cutting board.

  11. Grate
    • Cucumber
    • Greek yogurt

    Grate 100 g cucumber into a mixing bowl and add the Greek yogurt.

  12. Stir
    • Lemon juice
    • Mint
    • Salt

    Stir the tzatziki with 1 tbsp / 15 ml lemon juice, mint, and salt.

  13. Whisk
    • Olive oil
    • Wholegrain mustard

    Whisk 2 tbsp / 30 ml olive oil with honey and wholegrain mustard.

  14. Divide
    • Bulgur wheat
    • Chickpeas

    Divide the roasted bulgur wheat among four bowls and top it with the falafel balls.

  15. Add
    • Tomatoes
    • Cucumber
    • Onion

    Add the tomatoes, sun-dried tomatoes, cucumber, red onion, feta cheese, and black olives.

  16. Spoon
    • Greek yogurt
    • Honey
    • Wholegrain mustard

    Spoon over the tzatziki and drizzle each bowl with the honey-mustard dressing.

Mediterranean Bowl by @louloukitchen_

50 min

2 servings

๐Ÿซ˜

200 g

Chickpeas

๐ŸŒพ

16 g + 1 tbsp

Flour

๐ŸŒฟ

10 g

Parsley

๐ŸŒฟ

5 g

Mint

๐ŸŒฟ

Coriander

๐Ÿง„

3 g

Garlic

๐Ÿง…

1

Onion

๐Ÿ‹

15 ml

Lemon juice

๐Ÿซ™

6 g

Cumin

๐ŸŒถ๏ธ

7 g

Paprika

๐ŸŒพ

200 g

Bulgur

๐Ÿซ’

120 ml

Olive oil

๐Ÿ…

300 g

Tomatoes

๐Ÿ…

50 g

Sun-dried tomatoes

๐Ÿฅ’

300 g

Cucumber

๐Ÿง…

65 g

Red onion

๐Ÿง€

100 g

Feta

๐Ÿซ’

60 g

Black olives

๐Ÿฅฃ

200 g

Greek yogurt

๐Ÿง‚

3 g

Salt

๐Ÿฏ

15 ml

Honey

๐ŸŒผ

5 ml

Wholegrain mustard

Preparation Steps

  1. Step 1/16

    Preheat the oven to 200ยฐC / 400ยฐF and line a baking sheet.

    ๐ŸณBaking sheet
  2. Step 2/16

    Add the chickpeas, parsley, mint, coriander, garlic, yellow onion, lemon juice, flour, cumin, paprika, and salt to the food processor.

    ๐Ÿซ˜Chickpeas
    ๐ŸŒฟParsley
    ๐ŸŒฟMint
    ๐ŸŒฟCoriander
    ๐Ÿง„Garlic
    ๐Ÿง…Yellow onion
    ๐Ÿ‹Lemon juice
    ๐ŸŒพAll-purpose flour
    ๐Ÿซ™Ground cumin
    ๐ŸŒถ๏ธPaprika
    ๐Ÿง‚Salt
  3. Step 3/16

    Pulse the falafel mixture until coarsely ground and scrape it into a mixing bowl.

    ๐ŸฅฃMixing bowl
    ๐Ÿฅ„Spoon
  4. Step 4/16

    Shape the falafel mixture into 16 small balls and arrange them on the baking sheet.

    ๐ŸณBaking sheet
    ๐Ÿฅ„Spoon
  5. Step 5/16

    Brush the falafel balls with 2 tbsp / 30 ml olive oil and bake for 20 min.

    ๐Ÿซ’Olive oil
    ๐ŸณBaking sheet
  6. Step 6/16

    Bring water to a boil in the saucepan and add the bulgur wheat.

    ๐ŸŒพBulgur wheat
    ๐ŸฒSaucepan
  7. Step 7/16

    Cook the bulgur wheat for 10 min and drain any excess water.

    ๐ŸŒพBulgur wheat
    ๐ŸฒSaucepan
  8. Step 8/16

    Toss the cooked bulgur wheat with 1 tbsp / 15 ml olive oil and spread it on the baking sheet.

    ๐ŸŒพBulgur wheat
    ๐Ÿซ’Olive oil
    ๐ŸฅฃMixing bowl
    ๐ŸณBaking sheet
    ๐Ÿฅ„Spoon
  9. Step 9/16

    Roast the bulgur wheat for 15 min and fluff it with a spoon.

    ๐ŸŒพBulgur wheat
    ๐ŸณBaking sheet
    ๐Ÿฅ„Spoon
  10. Step 10/16

    Dice the tomatoes, cucumber, and red onion on the cutting board.

    ๐Ÿ…Tomatoes
    ๐Ÿฅ’Cucumber
    ๐Ÿง…Red onion
    ๐Ÿ”ชChef's knife
    ๐ŸชตCutting board
  11. Step 11/16

    Grate 100 g cucumber into a mixing bowl and add the Greek yogurt.

    ๐Ÿฅ’Cucumber
    ๐ŸฅฃGreek yogurt
    ๐Ÿง€Box grater
    ๐ŸฅฃMixing bowl
  12. Step 12/16

    Stir the tzatziki with 1 tbsp / 15 ml lemon juice, mint, and salt.

    ๐Ÿ‹Lemon juice
    ๐ŸŒฟMint
    ๐Ÿง‚Salt
    ๐ŸฅฃMixing bowl
    ๐Ÿฅ„Spoon
  13. Step 13/16

    Whisk 2 tbsp / 30 ml olive oil with honey and wholegrain mustard.

    ๐Ÿซ’Olive oil
    ๐ŸฏHoney
    ๐ŸŒผWholegrain mustard
    ๐ŸฅฃMixing bowl
    ๐Ÿฅ„Spoon
    ๐Ÿฅ„Measuring spoons
  14. Step 14/16

    Divide the roasted bulgur wheat among four bowls and top it with the falafel balls.

    ๐ŸŒพBulgur wheat
    ๐Ÿซ˜Chickpeas
    ๐ŸฅฃMixing bowl
    ๐Ÿฅ„Spoon
  15. Step 15/16

    Add the tomatoes, sun-dried tomatoes, cucumber, red onion, feta cheese, and black olives.

    ๐Ÿ…Tomatoes
    ๐Ÿ…Sun-dried tomatoes
    ๐Ÿฅ’Cucumber
    ๐Ÿง…Red onion
    ๐Ÿง€Feta cheese
    ๐Ÿซ’Black olives
    ๐Ÿ”ชChef's knife
    ๐ŸชตCutting board
    ๐Ÿฅ„Spoon
  16. Step 16/16

    Spoon over the tzatziki and drizzle each bowl with the honey-mustard dressing.

    ๐ŸฅฃGreek yogurt
    ๐ŸฏHoney
    ๐ŸŒผWholegrain mustard
    ๐Ÿซ’Olive oil
    ๐ŸฅฃMixing bowl
    ๐Ÿฅ„Spoon

Composition

Ingredients

Types

Legumes, Herbs, Vegetables, Fruit, Spices, Oils, Dairy, Seasonings, Sweeteners

Ingredients

Chickpeas, Flour, Parsley, Mint, Coriander, Garlic, Onion, Lemon juice, Cumin, Paprika, Bulgur, Olive oil, Tomatoes, Sun-dried tomatoes, Cucumber, Red onion, Feta, Black olives, Greek yogurt, Salt, Honey, Wholegrain mustard

Notes

Chickpeas (drained), Flour (for falafel mix, additional flour listed with cumin and paprika), Parsley (small bunch, for falafel), Mint (small bunch, used in falafel and tzatziki), Coriander (small bunch, for falafel), Onion (for falafel), Lemon juice (half a lemon, for falafel, for tzatziki), Olive oil (for baking the bulgur, for vinaigrette), Tomatoes (for garnish), Sun-dried tomatoes (for garnish), Cucumber (for garnish, grated, for tzatziki), Red onion (for garnish), Feta (for garnish), Black olives (for garnish), Greek yogurt (for tzatziki), Salt (for tzatziki), Honey (for vinaigrette), Wholegrain mustard (for vinaigrette)

Allergens

Milk

Dietetics

Dietary regimen

Vegetarian, Mediterranean diet, High-fiber, Plant-forward

Calories

560 kcal

Macro nutrients

Protein: 20g, Carbohydrates: 67g, Dietary fiber: 13g, Fat: 25g, Saturated fat: 7g, Sugars: 10g

Nutritional Information

Minerals

Calcium: 260mg, Iron: 4.8mg, Potassium: 730mg, Sodium: 680mg, Magnesium: 105mg

Vitamins

Vitamin C: 24mg, Vitamin A: 180ยตg RAE, Vitamin K: 105ยตg, Folate: 120ยตg DFE, Vitamin B12: 0.4ยตg

Preparation

Time Information

Preparation

20 minutes

Cooking

30 minutes

Overall

50 minutes

Difficulty

Level

Medium (2/4)

Steps

16 steps

Equipments

Utensils

Mixing bowl, Chef's knife, Cutting board, Baking sheet, Saucepan, Box grater, Measuring spoons, Spoon

Appliances

Food processor, Oven, Stove

Type

Type

Type Of Dish

Occasions

Lunch, Dinner, Meal Prep, Weekday Meal

Origin

Source

Platform

instagram

Original Creator

@louloukitchen_

Origin

Geographic

to inform

Various

Aspect

Texture

Crispy, Tender, Chewy, Creamy, Juicy

Flavors

Herbaceous, Tangy, Savory, Earthy, Sweet, Smoky

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Do not leave dairy-based tzatziki out longer than 2 hours), fridge : 3 days (Store components in airtight containers,Keep tzatziki and dressing separate,Refrigerate at 4ยฐC / 40ยฐF or below), freezer : 3 months (Freeze baked falafel only,Cool completely before freezing,Do not freeze assembled bowl or tzatziki)