- 0:25 Prep
- 4 Servings
- Capable cooks
If you’re in a bit of a rush but don’t want to compromise on flavour, this super quick and easy falafel and black rice vegetarian tabouli bowl should be on your menu.
Ingredients
- 250g packet microwave black rice
- 1 small lemon, juiced
- 2 tablespoons extra virgin olive oil
- 1 garlic clove, crushed
- Large pinch brown sugar
- 2 bunches fresh mint, leaves picked
- 1 bunch fresh continental parsley, leaves picked
- 2 truss tomatoes, finely chopped
- 1/2 small red onion, finely chopped
- 150g (1 cup) baby peas, blanched
- 225g packet fresh falafel
- 200g carton hummus
- Ground cumin, to serve
- Mixed nuts and seeds, toasted, to serve (optional)
Method
- Step 1Cook the rice following packet directions. Transfer to a large bowl. Set aside.
- Step 2Whisk the juice, oil, garlic and sugar in a bowl. Season. Reserve a few small mint sprigs. Chop the parsley and remaining mint. Add the mint, parsley, tomato, onion and peas to the rice. Pour over the lemon dressing. Toss to combine. Divide among serving bowls.
- Step 3Heat the falafel following packet directions. Serve tabouli topped with falafel, hummus and reserved mint sprigs. Sprinkle with cumin and nuts and seeds, if using.
- High fibre
- Low carb
- Lower gi
- Vegetarian
Nutrition
2109 kj
Energy
27g
Fat Total
4g
Saturated Fat
15g
Fibre
14g
Protein
44g
Carbs (total)
All nutrition values are per serve
Related Video
- Author: Katrina Woodman
- Image credit: Jeremy Simons
- Publication: Taste Magazine
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