Mediterranean Bowl by @louloukitchen_
2 servings
๐ซ
200 g
Chickpeas
๐พ
16 g + 1 tbsp
Flour
๐ฟ
10 g
Parsley
๐ฟ
5 g
Mint
๐ฟ
Coriander
๐ง
3 g
Garlic
๐ง
1
Onion
๐
15 ml
Lemon juice
๐ซ
6 g
Cumin
๐ถ๏ธ
7 g
Paprika
๐พ
200 g
Bulgur
๐ซ
120 ml
Olive oil
๐
300 g
Tomatoes
๐
50 g
Sun-dried tomatoes
๐ฅ
300 g
Cucumber
๐ง
65 g
Red onion
๐ง
100 g
Feta
๐ซ
60 g
Black olives
๐ฅฃ
200 g
Greek yogurt
๐ง
3 g
Salt
๐ฏ
15 ml
Honey
๐ผ
5 ml
Wholegrain mustard
Preheat
Preheat the oven to 200ยฐC / 400ยฐF and line a baking sheet.
Add
Chickpeas
Parsley
Flour
Add the chickpeas, parsley, mint, coriander, garlic, yellow onion, lemon juice, flour, cumin, paprika, and salt to the food processor.
Pulse
Pulse the falafel mixture until coarsely ground and scrape it into a mixing bowl.
Shape
Shape the falafel mixture into 16 small balls and arrange them on the baking sheet.
Brush
Olive oil
Brush the falafel balls with 2 tbsp / 30 ml olive oil and bake for 20 min.
Boil
Bulgur wheat
Bring water to a boil in the saucepan and add the bulgur wheat.
Cook
Bulgur wheat
Cook the bulgur wheat for 10 min and drain any excess water.
Toss
Bulgur wheat
Olive oil
Toss the cooked bulgur wheat with 1 tbsp / 15 ml olive oil and spread it on the baking sheet.
Roast
Bulgur wheat
Roast the bulgur wheat for 15 min and fluff it with a spoon.
Dice
Tomatoes
Cucumber
Red onion
Dice the tomatoes, cucumber, and red onion on the cutting board.
Grate
Cucumber
Greek yogurt
Grate 100 g cucumber into a mixing bowl and add the Greek yogurt.
Stir
Lemon juice
Mint
Salt
Stir the tzatziki with 1 tbsp / 15 ml lemon juice, mint, and salt.
Whisk
Olive oil
Wholegrain mustard
Whisk 2 tbsp / 30 ml olive oil with honey and wholegrain mustard.
Divide
Bulgur wheat
Chickpeas
Divide the roasted bulgur wheat among four bowls and top it with the falafel balls.
Add
Tomatoes
Cucumber
Onion
Add the tomatoes, sun-dried tomatoes, cucumber, red onion, feta cheese, and black olives.
Spoon
Greek yogurt
Honey
Wholegrain mustard
Spoon over the tzatziki and drizzle each bowl with the honey-mustard dressing.
Mediterranean Bowl by @louloukitchen_
2 servings
๐ซ
200 g
Chickpeas
๐พ
16 g + 1 tbsp
Flour
๐ฟ
10 g
Parsley
๐ฟ
5 g
Mint
๐ฟ
Coriander
๐ง
3 g
Garlic
๐ง
1
Onion
๐
15 ml
Lemon juice
๐ซ
6 g
Cumin
๐ถ๏ธ
7 g
Paprika
๐พ
200 g
Bulgur
๐ซ
120 ml
Olive oil
๐
300 g
Tomatoes
๐
50 g
Sun-dried tomatoes
๐ฅ
300 g
Cucumber
๐ง
65 g
Red onion
๐ง
100 g
Feta
๐ซ
60 g
Black olives
๐ฅฃ
200 g
Greek yogurt
๐ง
3 g
Salt
๐ฏ
15 ml
Honey
๐ผ
5 ml
Wholegrain mustard
Preparation Steps
Step 1/16
Preheat the oven to 200ยฐC / 400ยฐF and line a baking sheet.
Step 2/16
Add the chickpeas, parsley, mint, coriander, garlic, yellow onion, lemon juice, flour, cumin, paprika, and salt to the food processor.
Step 3/16
Pulse the falafel mixture until coarsely ground and scrape it into a mixing bowl.
Step 4/16
Shape the falafel mixture into 16 small balls and arrange them on the baking sheet.
Step 5/16
Brush the falafel balls with 2 tbsp / 30 ml olive oil and bake for 20 min.
Step 6/16
Bring water to a boil in the saucepan and add the bulgur wheat.
Step 7/16
Cook the bulgur wheat for 10 min and drain any excess water.
Step 8/16
Toss the cooked bulgur wheat with 1 tbsp / 15 ml olive oil and spread it on the baking sheet.
Step 9/16
Roast the bulgur wheat for 15 min and fluff it with a spoon.
Step 10/16
Dice the tomatoes, cucumber, and red onion on the cutting board.
Step 11/16
Grate 100 g cucumber into a mixing bowl and add the Greek yogurt.
Step 12/16
Stir the tzatziki with 1 tbsp / 15 ml lemon juice, mint, and salt.
Step 13/16
Whisk 2 tbsp / 30 ml olive oil with honey and wholegrain mustard.
Step 14/16
Divide the roasted bulgur wheat among four bowls and top it with the falafel balls.
Step 15/16
Add the tomatoes, sun-dried tomatoes, cucumber, red onion, feta cheese, and black olives.
Step 16/16
Spoon over the tzatziki and drizzle each bowl with the honey-mustard dressing.
Composition
Ingredients
Types
Ingredients
Notes
Allergens
Dietetics
Dietary regimen
Calories
560 kcal
Macro nutrients
Nutritional Information
Minerals
Vitamins
Preparation
Time Information
Preparation
20 minutes
Cooking
30 minutes
Overall
50 minutes
Difficulty
Level
Medium (2/4)
Steps
16 steps
Equipments
Utensils
Appliances
Type
Type
Type Of Dish
Occasions
Origin
Source
Platform
Original Creator
@louloukitchen_
Origin
Cuisine
Mediterranean, Middle Eastern, Greek
Geographic
to inform
Various
Aspect
Texture
Flavors
Other
Price
Medium
Recommended Preservation
fridge
Preservation Infos