Falafel Bowl with Tabbouleh & Tahini
Baked chickpea falafel over bulgur tabbouleh with tahini — plant protein, 14 g of fibre, and about 280 µg of folate in one bowl.
Baked chickpea falafel over bulgur tabbouleh with tahini — plant protein, 14 g of fibre, and about 280 µg of folate in one bowl.
Ingredients (1 serving)
- Chickpeas, cooked — 160 g
- Bulgur — 50 g dry
- Parsley — 30 g
- Tomato — 80 g
- Tahini — 20 g
Macros per serving
- Calories: 518 kcal
- Protein: 22 g
- Fat: 22 g
- Carbs: 58 g
- Fiber: 14 g
Key micronutrients
- Folate — ~280 µg
- Fiber — 14 g
- Iron — ~5 mg
Why it earns a spot in the rotation
- 14 g of fibre in one meal is close to half a day's target, and it comes from chickpeas and bulgur rather than from a supplement.
- The falafel is baked, not fried — the same bowl deep-fried is a different dish nutritionally.
- 30 g of parsley is not a garnish at this quantity; it is where much of the folate comes from.
- Tahini brings the fat that makes the bowl filling, and it is unsaturated.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
