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Italian Falafel & Couscous Bowl

Italian Falafel & Couscous Bowl

with Roasted Veggies & Red Pesto Dressing

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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 read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

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

1

capsicum

1

carrot

1

zucchini

1

red onion

2 clove

garlic

½

lemon

1 tub

spinach falafel

(May be present Sesame, Egg, Gluten, Milk, Soy)

1 sachet

red pesto

(ContainsMilk, Tree NutsMay be present Egg)

1 packet

mayonnaise

(ContainsEgg)

1 packet

flaked almonds

(ContainsTree NutsMay be present Sesame, Milk, Soy, Peanuts)

1 cube

vegetable stock

1 packet

couscous

(ContainsGluten)

1 bunch

parsley

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)3410 kJ
Fat57.9 g
of which saturates8.9 g
Carbohydrate61.2 g
of which sugars25.3 g
Protein23.5 g
Sodium1946 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Baking Tray
Baking Paper
Medium 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 bite-sized chunks. Cut the carrot into small chunks. Cut the zucchini into thick half-moons. Place the veggies on a lined oven tray. Drizzle with olive oil and season with salt and pepper. Toss to coat, then roast until tender, 20-25 minutes.

2

While the veggies are roasting, thinly slice the red onion. Finely chop the garlic. 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!). In a small bowl, combine the red pesto, mayonnaise and water (for the dressing). Heat a large frying pan over a mediumhigh heat. Add the flaked almonds and toast, tossing, until golden, 2-3 minutes. Transfer to a plate.

3

Return the frying pan to a medium heat with the butter and a drizzle of olive oil. Cook the onion, 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 medium saucepan over a medium heat with a drizzle of olive oil. 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. When the oil is hot, cook the falafels, tossing, until deep golden brown, 5-6 minutes. Transfer to a plate lined with paper towel. Season.

6

Roughly chop the parsley leaves. Divide the couscous between bowls and top with the falafels and cooked onions. Drizzle over the pesto dressing and garnish with the flaked almonds and parsley. Serve with any remaining lemon wedges.