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Italian Falafel & Couscous Bowl

Italian Falafel & Couscous Bowl

with Roasted Veggies & Red Pesto Dressing

Vegetarian
Read more

What's a quick and easy way to bring a rich and tasty flavour to a dish? Add our moreish red pesto dressing that adds an extra burst of flavour with every bite! Teamed with spinach falafel, crunchy almonds and roasted veggies, this dish is all kinds of yum.

Tags:Veggie
Allergens:MilkTree NutsEggGluten

Always refer to the product label for the most accurate ingredient and allergen information.

Preparation Time30 minutes
Cooking difficultyEasy
Ingredients
serving amount
2
4
Ingredientsarrow down iconarrow down icon
serving amount
2
4

1 unit

capsicum

1 unit

carrot

1 unit

zucchini

1 unit

red onion

2 clove

garlic

1 unit

lemon

1 tub

spinach falafel

(May be presentSesame, Egg)

1 bag

parsley

1 packet

red pesto

(ContainsMilk, Tree NutsMay be presentEgg)

1 packet

mayonnaise

(ContainsEgg)

1 packet

flaked almonds

(ContainsTree NutsMay be presentSesame, Gluten, Milk, Peanuts, Soy)

1 cube

vegetable stock

1 packet

couscous

(ContainsGlutenMay be presentSesame, Milk, Peanuts, Soy, Tree Nuts, Sulphites)

Not included in your delivery

olive oil

2 tsp

water (for the dressing)

20 g

butter

(ContainsMilk)

¾ cup

water (for the couscous)

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)3608 kJ
Fat63.2 g
of which saturates9.3 g
Carbohydrate61 g
of which sugars25 g
Protein23.8 g
Sodium1926 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Large Non-Stick Pan
Medium Pan
Instructionsarrow up iconarrow up icon
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1

Preheat the oven to 220°C/200°C fan-forced. Cut the capsicum into 2cm chunks. Cut the carrot (unpeeled) into 1cm chunks. Cut the zucchini into 2cm half-moons. Place the capsicum, carrot, zucchini, a drizzle of olive oil and a pinch of salt and pepper onto the oven tray lined with baking paper. Toss to coat, then roast until tender, 20-25 minutes.

TIP: Cut the veggies to the correct size so they cook in the allocated time.

2

While the veggies are roasting, thinly slice the red onion. Finely chop the garlic (or use a garlic press). Zest the lemon to get a pinch and slice into wedges. Use your hands to break each spinach falafel into quarters (don't worry if they crumble!). Roughly chop the parsley leaves. In a small bowl, combine the red pesto, mayonnaise and water (for the dressing). Heat a large frying pan over a medium-high heat. Add the flaked almonds and toast until golden, 2-3 minutes. Transfer to a small plate.

3

Return the frying pan to a medium heat and melt the butter with a drizzle of olive oil. Add the onion and cook, stirring, until softened, 5-6 minutes. Add the garlic and cook until fragrant, 1-2 minutes. Transfer to a small bowl.

4

While the onion is cooking, heat a drizzle of olive oil over a medium heat in a medium saucepan. Add the water (for the couscous) and crumbled vegetable stock (1 cube for 2 people / 2 cubes for 4 people). Bring to the boil. Add the couscous and stir to combine. Cover with a lid and remove from the heat. Set aside until all the water is absorbed, 5 minutes. Fluff up with a fork and stir through the roasted veggies, lemon zest and a squeeze of lemon juice.

5

While the couscous is cooking, return the frying pan to a medium-high heat with enough olive oil to coat the base of the pan. Once the oil is hot, add the falafel and cook, tossing, until deep golden brown, 5-6 minutes. Transfer to a plate lined with paper towel. Season with a pinch of salt and pepper.

6

Divide the couscous between bowls and top with the falafel and garlic sautéed onion. Drizzle over the pesto dressing and garnish with the flaked almonds and parsley. Serve with any remaining lemon wedges.