eCook Meal
CAJUN FALAFEL CRUNCH
with caramelised carrots, avo hummus & slivered almonds
Maximise that crunch factor! Snappy piquanté peppers, the crackle of toasted almonds, and unbeatable crispy falafel; spread over Cajun-spiced bulgur wheat and drizzled with mint yoghurt and smooth, sultry avo hummus.
Serving guide
Choose your portion size.
CARAMELISED CARROTS
Preheat the oven to 200°C. Place the Carrot wedges on a roasting tray. Coat in oil, the cab sauv vinegar, 2.5ml of a sweetener of choice, and seasoning. Roast in the hot oven for 30-35 minutes until cooked through and becoming crispy, shifting halfway.
TOASTED ALMONDS
Place the slivered almonds in a nonstick pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside to cool.
CAJUN-SPICED BULGUR
Boil a full kettle. Return the pan to a medium heat with a drizzle of oil. When hot, fry the diced Onion for 1-2 minutes until soft and translucent, shifting occasionally. Remove from the pan on completion and place in a shallow bowl. Add the bulgur wheat to the bowl with the Cajun Rub to taste. Submerge in 150ml of boiling water, add a drizzle of oil, and gently stir. Cover with a plate and set aside to steam for 15-20 minutes. Once cooked, fluff up with the fork and season to taste. Replace the plate and set aside to keep warm until serving.
FALAFEL & DRESSINGS
Place the falafel mix in a shallow bowl with a pinch of salt and 100ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes. In a bowl, combine the Yoghurt with three-quarters of the chopped mint and season to taste. Place the avo hummus in a separate bowl. Loosen with water in 5ml increments until drizzling consistency and season to taste. Set both dressings aside for serving.
FRY THE FALAFEL
Lightly oil or wet your hands to prevent the falafel mixture from sticking to them. Roll into 4-5 balls and gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy and cooked through, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel.
BLISSFUL FALAFEL BOWL
Make a bed of spiced bulgur wheat. Cover with the caramelised Carrot wedges and chopped piquanté peppers. Pop the crispy falafel on top, drizzle over the avo hummus, and dollop with the minty Yoghurt. Garnish with the toasted, slivered almonds and the remaining chopped mint. Enjoy!
CARAMELISED CARROTS
Preheat the oven to 200°C. Place the Carrot wedges on a roasting tray. Coat in oil, the cab sauv vinegar, 5ml of a sweetener of choice, and seasoning. Roast in the hot oven for 30-35 minutes until cooked through and becoming crispy, shifting halfway.
TOASTED ALMONDS
Place the slivered almonds in a nonstick pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside to cool.
CAJUN-SPICED BULGUR
Boil a full kettle. Return the pan to a medium heat with a drizzle of oil. When hot, fry the diced Onion for 2-3 minutes until soft and translucent, shifting occasionally. Remove from the pan on completion and place in a shallow bowl. Add the bulgur wheat to the bowl with the Cajun Rub to taste. Submerge in 300ml of boiling water, add a drizzle of oil, and gently stir. Cover with a plate and set aside to steam for 15-20 minutes. Once cooked, fluff up with the fork and season to taste. Replace the plate and set aside to keep warm until serving.
FALAFEL & DRESSINGS
Place the falafel mix in a shallow bowl with a pinch of salt and 200ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes. In a bowl, combine the Yoghurt with three-quarters of the chopped mint and season to taste. Place the avo hummus in a separate bowl. Loosen with water in 5ml increments until drizzling consistency and season to taste. Set both dressings aside for serving.
FRY THE FALAFEL
Lightly oil or wet your hands to prevent the falafel mixture from sticking to them. Roll into 4-5 balls per portion and gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy and cooked through, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel.
BLISSFUL FALAFEL BOWL
Make a bed of spiced bulgur wheat. Cover with the caramelised Carrot wedges and chopped piquanté peppers. Pop the crispy falafel on top, drizzle over the avo hummus, and dollop with the minty Yoghurt. Garnish with the toasted, slivered almonds and the remaining chopped mint. Enjoy!
CARAMELISED CARROTS
Preheat the oven to 200°C. Place the Carrot wedges on a roasting tray. Coat in oil, the cab sauv vinegar, 5ml of a sweetener of choice, and seasoning. Roast in the hot oven for 30-35 minutes until cooked through and becoming crispy, shifting halfway.
TOASTED ALMONDS
Place the slivered almonds in a nonstick pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside to cool.
CAJUN-SPICED BULGUR
Boil a full kettle. Return the pan to a medium heat with a drizzle of oil. When hot, fry the diced Onion for 2-3 minutes until soft and translucent, shifting occasionally. Remove from the pan on completion and place in a shallow bowl. Add the bulgur wheat to the bowl with the Cajun Rub to taste. Submerge in 300ml of boiling water, add a drizzle of oil, and gently stir. Cover with a plate and set aside to steam for 15-20 minutes. Once cooked, fluff up with the fork and season to taste. Replace the plate and set aside to keep warm until serving.
FALAFEL & DRESSINGS
Place the falafel mix in a shallow bowl with a pinch of salt and 200ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes. In a bowl, combine the Yoghurt with three-quarters of the chopped mint and season to taste. Place the avo hummus in a separate bowl. Loosen with water in 5ml increments until drizzling consistency and season to taste. Set both dressings aside for serving.
FRY THE FALAFEL
Lightly oil or wet your hands to prevent the falafel mixture from sticking to them. Roll into 4-5 balls per portion and gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy and cooked through, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel.
BLISSFUL FALAFEL BOWL
Make a bed of spiced bulgur wheat. Cover with the caramelised Carrot wedges and chopped piquanté peppers. Pop the crispy falafel on top, drizzle over the avo hummus, and dollop with the minty Yoghurt. Garnish with the toasted, slivered almonds and the remaining chopped mint. Enjoy!
CARAMELISED CARROTS
Preheat the oven to 200°C. Place the Carrot wedges on a roasting tray. Coat in oil, the cab sauv vinegar, 10ml of a sweetener of choice, and seasoning. Roast in the hot oven for 35-40 minutes until cooked through and becoming crispy, shifting halfway.
TOASTED ALMONDS
Place the slivered almonds in a large, nonstick pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside to cool.
CAJUN-SPICED BULGUR
Boil a full kettle. Return the pan to a medium heat with a drizzle of oil. When hot, fry the diced Onion for 3-4 minutes until soft and translucent, shifting occasionally. Remove from the pan on completion and place in a large, shallow bowl. Add the bulgur wheat to the bowl with the Cajun Rub to taste. Submerge in 600ml of boiling water, add a drizzle of oil, and gently stir. Cover with a plate and set aside to steam for 15-20 minutes. Once cooked, fluff up with the fork and season to taste. Replace the plate and set aside to keep warm until serving.
FALAFEL & DRESSINGS
Place the falafel mix in a shallow bowl with a pinch of salt and 400ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes. In a bowl, combine the Yoghurt with three-quarters of the chopped mint and season to taste. Place the avo hummus in a separate bowl. Loosen with water in 5ml increments until drizzling consistency and season to taste. Set both dressings aside for serving.
FRY THE FALAFEL
Lightly oil or wet your hands to prevent the falafel mixture from sticking to them. Roll into 4-5 balls per portion and gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy and cooked through, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel. You may need to do this step in batches.
BLISSFUL FALAFEL BOWL
Make a bed of spiced bulgur wheat. Cover with the caramelised Carrot wedges and chopped piquanté peppers. Pop the crispy falafel on top, drizzle over the avo hummus, and dollop with the minty Yoghurt. Garnish with the toasted, slivered almonds and the remaining chopped mint. Enjoy!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R90.55
for 4 servings · R22.64 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Bulgur Wheat needs 300 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
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Plain Yoghurt needs 200 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 67% of packR13.33
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Carrots needs 480 gBulk Large Carrots 3 kg 3 kg at R45.00 · 16% of packR7.20
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Onion needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Fresh Mint needs 15 gFresh Mint 20 g 20 g at R14.99 · 75% of packR11.24
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Piquanté Peppers needs 80 gPEPPADEW Piquanté Pepper Chutney 400 g 400 g at R58.99 · 20% of packR11.80
Not in the Woolies basket — source these elsewhere:
- Avocado Hummus
- Slivered Almonds
- Outcast Crazy Falafel Mix
- Cabernet Sauvignon Vinegar
- NOMU Cajun Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for CAJUN FALAFEL CRUNCH?
The preparation time for CAJUN FALAFEL CRUNCH with caramelised carrots, avo hummus & slivered almonds is between 15 and 30 minutes.
What is the total time required to make CAJUN FALAFEL CRUNCH with caramelised carrots, avo hummus & slivered almonds?
The total time required to make CAJUN FALAFEL CRUNCH with caramelised carrots, avo hummus & slivered almonds is between 45 and 55 minutes.
How many servings does CAJUN FALAFEL CRUNCH provide?
4 servings
What are the main ingredients in CAJUN FALAFEL CRUNCH?
Avocado Hummus, Bulgur Wheat, Cabernet Sauvignon Vinegar, Carrot, Fresh Mint, NOMU Cajun Rub, Onion, Outcast Crazy Falafel Mix, Piquanté Peppers, Slivered Almonds, Yoghurt
What is the nutritional information of CAJUN FALAFEL CRUNCH?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare CAJUN FALAFEL CRUNCH?
BLISSFUL FALAFEL BOWL: Make a bed of spiced bulgur wheat. Cover with the caramelised carrot wedges and chopped piquanté peppers. Pop the crispy falafel on top, drizzle over the avo hummus, and dollop with the minty yoghurt. Garnish with the toasted, slivered almonds and the remaining chopped mint. Enjoy! CARAMELISED CARROTS: Preheat the oven to 200°C. Place the carrot wedges on a roasting tray. Coat in oil, the cab sauv vinegar, 5ml of a sweetener of choice, and seasoning. Roast in the hot oven for 30-35 minutes until cooked through and becoming crispy, shifting halfway. TOASTED ALMONDS: Place the slivered almonds in a nonstick pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside to cool. FRY THE FALAFEL: Lightly oil or wet your hands to prevent the falafel mixture from sticking to them. Roll into 4-5 balls per portion and gently flatten each ball to form mini patties. Return the pan to a medium heat with enough oil to cover the base. When hot, fry the patties for 3-4 minutes per side until crispy and cooked through, turning when they start to colour. Remove from the pan on completion and set aside to drain on some paper towel. FALAFEL & DRESSINGS: Place the falafel mix in a shallow bowl with a pinch of salt and 200ml of boiling water. Mix well to combine, but not for longer than about 30 seconds. Cover with a plate and set aside for at least 10 minutes. In a bowl, combine the yoghurt with three-quarters of the chopped mint and season to taste. Place the avo hummus in a separate bowl. Loosen with water in 5ml increments until drizzling consistency and season to taste. Set both dressings aside for serving. CAJUN-SPICED BULGUR: Boil a full kettle. Return the pan to a medium heat with a drizzle of oil. When hot, fry the diced onion for 2-3 minutes until soft and translucent, shifting occasionally. Remove from the pan on completion and place in a shallow bowl. Add the bulgur wheat to the bowl with the Cajun Rub to taste. Submerge in 300ml of boiling water, add a drizzle of oil, and gently stir. Cover with a plate and set aside to steam for 15-20 minutes. Once cooked, fluff up with the fork and season to taste. Replace the plate and set aside to keep warm until serving.
What should be prepared from my kitchen to make CAJUN FALAFEL CRUNCH?
Avocado Hummus, Bulgur Wheat, Cabernet Sauvignon Vinegar, Carrot, Fresh Mint, NOMU Cajun Rub, Onion, Outcast Crazy Falafel Mix, Piquanté Peppers, Slivered Almonds, Yoghurt
How many calories does CAJUN FALAFEL CRUNCH have?
calories
How much fat content does CAJUN FALAFEL CRUNCH have?
grams