Tomato falafel traybake with lemony couscous recipe
A fan of falafel? Make this hearty falafel traybake recipe for a comforting vegan dinner idea. Homemade falafel are quick to blitz together, before being baked in tomato sauce and served with herby lemon couscous.
See method- Serves 4
- 20 mins to prepare and 35 mins to cook
- 467 calories / serving
- Dairy-free
- Vegan
- Vegetarian
- Healthy
Ingredients
- 2 x 400g tins chickpeas, rinsed and drained
- 2 spring onions, finely chopped
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- 10g fresh coriander, chopped
- 15g fresh parsley, chopped
- 1 lemon, zested and juiced
- 30g plain flour
- 2 tbsp olive oil, plus extra for greasing
- 1 x 440g jar tomato and herb pasta sauce
- 200g couscous
- ½ vegetable stock cube, made up to 400ml
Each serving contains
- Energy
- 1965kJ 467.0kcal
- Fat
- 13g
- Saturates
- 2g
- Salt
- 1.6g
- Sugars
- 5g
of the Reference intake
Carbohydrate 69.3gProtein 16.3gFibre 12.8g
Method
- Put the chickpeas, spring onions, garlic, cumin, half the coriander and parsley, and half the lemon zest in a food processor. Blend to a coarse paste, but not completely smooth. Transfer to a bowl. Season the mix well and stir in the flour.
- Heat the oven to gas 6, 200°C, fan 180°C. Roll the chickpea mixture into 16 ping pong-sized balls in your hands. Oil your hands to make this easier, if you like. Transfer the balls to a 20 x 30cm baking dish at least 5cm deep. Drizzle over 1 tbsp oil, toss to coat the falafel, then bake for 15-20 mins until firm and crisp.
- Spoon the pasta sauce into the dish around the falafel and bake for 15 mins until the sauce has thickened and the falafel look golden.
- Meanwhile, put the couscous in a heatproof bowl with the remaining lemon zest, 1 tbsp oil and some seasoning. Pour over the hot stock, cover with a plate and leave to absorb for 10 mins. Once absorbed, use a fork to fluff up and separate the grains. Stir in the lemon juice. Toss most of the chopped herbs through the couscous and scatter the remaining over the falafel bake.
- See more Vegan dinner recipes
