Veggie Falafel Bento Box
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Veggie Falafel Bento Box

  • Preparation time

    15 mins
  • Cook time

    10 mins
  • Serves 1

An easy school lunch doesn’t mean a boring lunch – especially when it’s a Veggie Falafel Bento Box. Made from chickpeas, parsley, zucchini and cumin, this easy-peasy recipe is full of goodness and also fresh flavours, like grapes, cherry tomatoes, hu

Ingredients

  • Can chickpeas, drained - 420 g
  • Italian parsley, chopped - 1/4 cup
  • Small zucchini, grated - 1
  • Ground cumin - 1 tsp
  • Self-raising flour - 50 g
  • Olive oil - 1 tsp

Bento Box Fillers

  • Wholemeal pita pocket, quartered - 1/2
  • Grapes - 30 g
  • Cherry tomatoes - 50 g
  • Hummus - 50 g
  • Cucumber, cut into sticks - 1/4
  • Small carrot, cut into sticks - 1/2
  • Orange slice - 1
  • Cheese slice (cut in two bites) - 1

Method

  1. Place the chickpeas, parsley, zucchini and cumin into a food processor and process until smooth. Stir through flour, adding a little extra if too wet.

  2. Divide and shape mixture into 8 small patties, then dust with 1 tablespoon of extra flour.

  3. Heat oil in a frying pan over medium-high heat. Cook patties, in batches, for 2 minutes on each side or until golden. Cool.

  4. To build your lunch box, add 3 of the patties along with pita pieces, grapes, orange slices, cheese sticks and cherry tomatoes.

  5. Into the other compartments, add cucumber and carrot sticks along with hummus in a small airtight container.

Note: The falafel recipes serves 3-4 (it makes 8 falafels).

PER SERVE • Energy  2494Kj • Protein 25g • Total Fat 24g • Saturated Fat 7g • Carbohydrates 64g • Sugars 16g • Sodium 844mg

Dietary and nutritional info supplied by NZ Nutrition Foundation

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