Falafel and Bulgur Bowl

Name: Falafel and Bulgur Bowl
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 1 serving(s)
Ingredients: 25 g bulgur wheat; 150 g falafel mix, we used Al'fez; small handful mint, leaves picked; 25 g frozen peas; 1 small tomato, chopped; 1/2 small carrot, grated; 1/2 roasted pepper from a jar, chopped; oil to fry; 1 tbsp. pomegranate molasses; 1 1/2 tbsp. Greek-style yoghurt; 1 1/2 tbsp. tahini; 1 1/2 tbsp. lemon juice; 1/2 garlic clove, crushed

Store any extra falafel in the fridge for up to 3 days or freeze for up to 1 month, reheating in the oven before serving. If you want to make this vegan, leave off the dressing.

By The GH Kitchen TeamUpdated: 11 June 2024

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Vinny Whiteman

Healthy recipes don't need to be boring and this falafel and bulgur wheat bowl proves otherwise.

We've used a speedy shop-bought falafel mix but if you want to make your own, our failsafe recipe is worth the extra effort.

Served with a tahini drizzle sauce and a side salad for a hearty, flavoursome and healthy dinner option.

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Yields:

1 serving(s)

Prep Time:

30 mins

Cook Time:

15 mins

Total Time:

45 mins

Cal/Serv:

733

Ingredients

25 g bulgur wheat
150 g falafel mix, we used Al'fez
small handful mint, leaves picked
25 g frozen peas
1 small tomato, chopped
1/2 small carrot, grated
1/2 roasted pepper from a jar, chopped
oil to fry
1 Tbsp. pomegranate molasses

For the tahini drizzle

1 1/2 Tbsp. Greek-style yoghurt
1 1/2 Tbsp. tahini
1 1/2 Tbsp. lemon juice
1/2 garlic clove, crushed

Directions

1. Step 1Cook bulgur wheat in a small pan of boiling water for 10-12min, until just tender; drain thoroughly and empty into a bowl. Meanwhile, in a separate bowl make up falafel mix according to pack instructions. Finely chop 1/3 of the mint and stir in.
2. Step 2Place the peas in a bowl and pour over just-boiled water to cover. Leave to stand for 2min, then drain and rinse under cold water to cool; drain. Add the peas, tomato, carrot and pepper to the bulgur wheat; season.
3. Step 3Combine all the ingredients for the tahini drizzle and season. If necessary, thin with a little cold water to get a drizzling consistency.
4. Step 4Heat a thin layer of oil in a large frying pan over medium heat. Roll tablespoons of the falafel mixture into balls, flatten slightly, and fry (in batches if necessary) for 1min per side (or according to pack instructions) until deep golden and crispy.
5. Step 5Add remaining whole mint leaves to the bulgur salad. Drizzle over the pomegranate molasses and mix well. Serve salad with 6 of the falafel and the tahini drizzle.

Per serving:

Calories: 733
Protein: 21g
Fat: 43g
Saturates: 6g
Carbs: 59g
Total sugars: 17g
Fibre: 15g

The GH Kitchen Team

The GH Kitchen Team are Good Housekeeping’s resident recipe developers and all-round food obsessives. GH Kitchen Director Sarah Akhurst is our resident hosting pro and loves nothing more than putting on a foodie feast for friends. Our GH Kitchen Manager Linzi Pucino is our very own Italian food expert (originally hailing from the North East of Scotland!) and can be found working her way through midweek recipes that cover all bases, from haggis to ragu! Our Kitchen Editor ⁠Nadine Brown loves digging into the stories behind her favourite foods and enjoys applying her eclectic tastes to more modern, flavour-forward recipes - just don't give her too much chilli! Our Junior Food Content Produce ⁠Frankie Prichard combines a love of beautiful presentation and flavour-led, seasonal cooking in her recipe development, along with a passion for bringing people together through food. With a wealth of professional kitchen experience between them, they’re dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work every single time