Description
Try our golden falafels, served with a spicy homemade tomato sauce and bulgur with tender carrots. A vegetarian dish that’s as delicious as it is comforting! 🌱🍅🥕
Low in fat – 🩵 Low Fat
- 10 g of fat or less per serving, with 30% or less of total calories coming from fat
Ingredients
Chickpeas, bulgur, chopped tomatoes, onion, garlic, flour, olive oil, parsley, cilantro, rosemary, bay leaf, cumin, salt, pepper
Nutritional Information – Per 450-gram serving
| Energy, calories | 341.66kcal |
| Proteins | 14 g |
| Carbohydrates, available | 45g |
| Lipids | 8.5g |
| Fatty acids, saturated | 1.4 g |
| Dietary Fiber | 13.6g |
| Salt | 2.2g |
Allergens
- Grains containing gluten
Preparation
| ⏲️ 4 minutes in the microwave Our containers are microwave-safe |
🥘12 minutes in a conventional oven Transfer to a suitable baking dish |
🍳8 minutes in a frying pan Simply reheat in a frying pan |
Which portion should I choose?
Our meals are available in three sizes: 350 g, 450 g, and 600 g.
To help you find the right combination, here are a few examples:
- Normal appetite → 1 × 450 g
- Small appetite → 1 × 350 g
- 2 children → 1 × 600 g to share
- Exercise or a busy day → 1 × 600 g
👉 For a family of four, if you combine 1 x 450 + 1 x 350 + 1 x 600 to share, expect to pay about CHF 14.50 per person. No cooking required!
Give it a try and see what works best for you.
Nutritional Profile — Falafels, Tomato Sauce, and Bulgur with Carrots – 🩵🌱
🫘 Cooked chickpeas — 150g
Chickpeas provide the protein-rich and filling foundation for this recipe, while also giving the falafels their texture. With nearly 11 g of plant-based protein and 9.3 g of fiber per serving, they play a very significant role in promoting satiety and ensuring the dish’s nutritional balance. They also provide complex carbohydrates that are released gradually, helping to prevent blood sugar spikes. That’s why they’re a staple of vegetarian and vegan diets.
🌾 Dry bulgur — 50g
Bulgur serves as the grain accompaniment to the dish, adding texture and volume. For this serving (50 g dry), it provides 175 kcal, 33 g of complex carbohydrates, and 6.5 g of protein. In addition, its 3.65 g of fiber contributes to the recommended daily intake. Unlike white rice, bulgur is a whole grain, which gives it a moderate glycemic index and a better overall nutritional profile.
🍅 Passata (tomato sauce) — 80g
Passata adds flavor, moisture, and a vegetable base rich in lycopene. It is a light source of carbohydrates (7.76 g) and fiber (1.52 g) for only 55 kcal. As such, it helps balance the dish’s flavor without adding significant calories. On the other hand, it contributes to the sodium content (1.12 g per serving), which is something to keep in mind if using store-bought passata.
🥕 Diced carrots — 40g
Carrots add color, a mild sweetness, and crunch to the dish. They provide 15.2 kcal, 2.64 g of carbohydrates, and 1.04 g of fiber per 40 g, as well as a significant amount of beta-carotene (a precursor to vitamin A). Their caloric content is minimal; in particular, their value lies more in their micronutrient content than in their caloric value.
Positioning: A plant-based dish rich in fiber and protein, low in saturated fat—a balanced profile suited to a sustainable diet.
