meat-free, full of flavor

Bulgur bowl with homemade falafel and roasted veggies

An everyday dish for 2, ready in 30 minutes, around $2.25 a serving. People actually plan it with Popotam, and it's in season in October.

30mintotal
≈ $2.25a serving
706kcalper serving
23gof protein
VegetarianIn season in OctoberFreezes well
Bulgur bowl with homemade falafel and roasted veggies, a serving idea
AI-generated image · Serving idea
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Step-by-step recipe

check things off as you go
  1. Preheat the oven

    Turn the oven on to 220 °C on convection. Line the baking sheet with parchment paper.

  2. Cut the veggies

    Cut the eggplant and zucchini into 2 cm cubes. Toss them on the baking sheet with 1 tbsp of olive oil, half the cumin, the salt and the pepper.

  3. Roast the veggies

    Roast the veggies at 220 °C, stirring halfway through, until they're golden and tender.

  4. Cook the bulgur

    Bring 400 ml of salted water to a boil in the saucepan, pour in the 200 g of bulgur, cover and turn off the heat. Let it swell with the lid on, then fluff it with a fork.

  5. Make the chickpea mix

    Roughly mash the drained chickpeas in the mixing bowl. Add the crushed garlic, the rest of the cumin, salt and pepper, then mix until you get a paste that holds together.

    Tip · With no flour or binder, the mix stays fragile. Mash it really fine and let it rest for 5 min so it holds together better.
  6. Shape the falafel

    With wet hands, shape 6 small flattened balls. Set them on the baking sheet with the veggies and drizzle them with the leftover olive oil.

    Tip · Don't make big patties: small flattened balls hold up better. Put them on the sheet last so they don't break when you stir the veggies.
  7. Bake the falafel

    Bake the falafel for 12 min at 220 °C during the last 12 minutes of the veggies' roasting time. Flip them gently halfway through.

  8. Season the yogurt

    In the small bowl, mix the Greek yogurt with a pinch of salt and pepper.

  9. Build the bowls

    Split the bulgur between two bowls, add the roasted veggies and the falafel. Top with a spoonful of yogurt.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 706 kcal. 50% comes from carbs, 13% from protein and 30% from fat.

89 gCarbs
23 gProtein
24 gFat
Per serving (the dish for 2, divided by 2)
Energy706 kcal
Protein22.9 g
Carbs88.5 g
of which sugars7.3 g
Fat23.9 g
of which saturated fat6.6 g
Fiber20 g
Salt0.9 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $2.25 a serving, adding up the average prices of the ingredients you need to buy.

≈ $4.50for 2 people
≈ $2.25a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

2 days in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

2 daysin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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