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Middle Eastern-style Falafels with Harissa Chickpeas & Apricot Caramelised Onion
A Middle Eastern-inspired bowl that is packed full of flavour. Think creamy chickpeas, simmering in a spicy harissa-infused sauce. Gooey aubergine roasted to perfection. GOSH! Moroccan-spiced falafels. The finishing touch? Quick caramelised onions, bursting with fragrant spices and studded with sweet apricots. It's a true feast!
2/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 2 onion
- 1 courgette
- 460g chickpeas (Chickpeas, water, salt)
- 2 aubergine
- 1 handful of fresh flat-leaf parsley
- 4 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 4 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 40g dried apricots (Sulphites) (Diced Apricots, Rice Flour, Sulphur Dioxide)
- 4 garlic clove
- 400g passata (tomatoes, salt, citric acid)
- 18 Moroccan falafels with sweet dates, lemon & parsley (Chickpeas (39%) (Water, Chickpeas), Cauliflower, Onion, Dates (9%), Rapeseed Oil, Potato Flake, Sweet Potato, Dried Red Pepper (3%), Garlic Puree (Water, Garlic Granules), Coriander, Lemon Juice Concentrate, Salt, Parsley, Raising Agent (Sodium Bicarbonate), Ground Coriander, Ground Paprika, Ground Cumin, Ground Cinnamon, Mint, Ground Black Pepper, Chilli Flake.)
- ½ tsp ground cinnamon
Nutritional Information
Calories: 628
Protein: 19g
Carbs: 52g
Fat: 28g
Middle Eastern-style Falafels with Harissa Chickpeas & Apricot Caramelised Onion
A Middle Eastern-inspired bowl that is packed full of flavour. Think creamy chickpeas, simmering in a spicy harissa-infused sauce. Gooey aubergine roasted to perfection. GOSH! Moroccan-spiced falafels. The finishing touch? Quick caramelised onions, bursting with fragrant spices and studded with sweet apricots. It's a true feast!
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Cooking Instructions
Before you start
- Preheat the oven to 200C / fan 180C / gas mark 6
- Line a baking tray with parchment paper
- Pull out a large frying pan, a medium frying pan, a measuring jug & a sieve
Get roasting
- Cut 1 onion into 8 wedges. Dice the aubergines and courgette into 2cm chunks
- Add all to the lined baking tray. Toss with 2 tsp oil and a pinch of salt and pepper. Roast for 15-20 mins
Simmer the chickpeas
- Finely chop or crush the garlic. Drain and rinse the chickpeas
- Heat the large frying pan with 2 tsp oil on medium heat. Once hot, add chickpeas and garlic and cook for 2 mins, then add the harissa and the sundried tomato paste. Cook for a further minute
- Add the passata and 100ml water. Bring to a boil and simmer for 5 mins
Caramelise the onion
- Meanwhile, roughly chop the apricots. Finely slice the other onion
- Heat the medium frying pan with 1 tsp oil on medium-high heat. Once hot, add the sliced onion and cook for 4 mins, until softening
- Add the apricots and 100ml water, then simmer for 3-4 mins, until all the water evaporates and the onion and apricot are soft and jammy. Add the cinnamon and mix through to combine. Season to taste with salt and pepper
Roast the falafels & finish the chickpeas
- After 15-20 mins, add the falafels to the veg tray and roast together for a final 5 mins, until the veg is soft and golden and the falafels are piping hot
- When everything's ready, stir the roasted veg through the chickpeas and season with salt and pepper
Plate up
- Roughly chop the parsley and stir half into harissa chickpeas
- Serve the harissa chickpeas into bowls, topped with the falafels. Garnish with the caramelised onion and remaining parsley
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