Gut-Friendly: Falafel and Grains

Nutrition per serve

Ingredients

• 1pcs Lebanese cucumber
• 250g cherry tomatoes
• 1pcs carrot
• 1pcs red onion
• 60g burghul
• 1pcs spring onion
• 1clove garlic
• 1bunch mint
• 40ml vegan mayonnaise
• 20g miso paste
• 200g falafel
• 3ml sugar
• 100ml boiling water
• 26ml extra virgin olive oil
• 10ml white vinegar
• 1pcs neutral-flavoured oil, for shallow-frying

Method

1. Step 1 — Prep ingredients
   Halve the cucumber lengthwise, scrape out the seeds using a teaspoon, then thinly slice. Combine the cucumber, ½ tsp sugar and ¼ tsp salt in a bowl and set aside. Halve the tomatoes. Shred the carrot using a julienne peeler or cut into thin matchsticks. Finely chop half the onion*.
2. Step 2 — Soak burghul
   Put the burghul in a heatproof bowl, pour in 100ml boiling water, add ½ tsp extra virgin olive oil, season with salt and pepper and stir to combine. Stand, covered with a plate, for 10 mins or until the water is absorbed.
3. Step 3 — Prep sauce ingredients
   Meanwhile, thinly slice the spring onion. Crush or finely chop half the garlic (use all the garlic if you like the flavour). Pick the mint leaves, discarding the stems. Reserve half the mint for the salad, then coarsely chop the remainder.
4. Step 4 — Make green goddess sauce
   Put the spring onion, garlic, chopped mint, vegan mayonnaise, miso, 1 tbs extra virgin olive oil, 2 tsp white vinegar and 1 tsp water in a medium jug. Blend with a stick blender until smooth. Taste, then season with pepper.
5. Step 5 — Cook falafel
   Heat 1cm oil in a medium frypan over high heat until the oil is shimmering. Fry the falafel, turning regularly, for 2 mins or until golden. Remove from the pan with tongs and drain on paper towel.
6. Step 6 — Get ready to serve
   Add the cucumber, tomatoes, carrot, onion, reserved mint and 2½ tsp extra virgin olive oil to the burghul and stir to combine. Taste, then season with salt and pepper. Divide the burghul salad and falafel among plates. Drizzle with the green goddess sauce to serve.

Allergens

Gluten, Wheat, Soy