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meat-free, full of flavor

Homemade Lebanese tabbouleh and grilled falafel

An everyday dish for 2, ready in 30 minutes, around $2.97 a serving. People actually plan it with Popotam, and it's in season in October.

30mintotal
≈ $2.97a serving
748kcalper serving
22gof protein
VegetarianIn season in OctoberFreezes well
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Step-by-step recipe

check things off as you go
  1. Prep the vegetables

    Wash the cucumber and dice it small. Seed it if needed. Dice the tomatoes small. Pick the leaves off the parsley and mint; you could keep the stems for a broth, but here you can toss them.

  2. Soak the couscous

    Put the fine couscous in a large bowl. Add 250 ml of boiling water, cover with a dish towel and let it sit for 10 min. The couscous will swell and soak up the water.

  3. Make the dressing

    Add the lemon juice, olive oil, salt and pepper to the bowl with the couscous. Mix well. Add half the chopped parsley and mint. Set aside.

    Tip · For a more fragrant tabbouleh, grate a little lemon zest into the dressing before mixing.
  4. Stir in the vegetables

    Add the diced cucumber and tomatoes to the bowl. Mix gently so you don't crush the vegetables. Taste and adjust the seasoning if needed.

  5. Preheat the oven

    Preheat your oven to 200 °C (gas mark 6-7). If you use the baking sheet, set it in the middle of the oven so everything cooks evenly.

  6. Bake the falafel

    Spread the frozen falafel on a sheet lined with parchment paper or right on the oven rack. Bake for 20-25 min, flipping them halfway through. They should be golden and crispy.

    Tip · If your falafel aren't crispy enough, put them under the oven broiler for 2-3 min, keeping an eye on them so they don't burn.
  7. Finish the tabbouleh

    Add the rest of the chopped parsley and mint to the tabbouleh. Give it one last stir and taste to check the balance of tang, herbs and vegetables.

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 748 kcal. 53% comes from carbs, 12% from protein and 31% from fat.

98 gCarbs
22 gProtein
26 gFat
Per serving (the dish for 2, divided by 2)
Energy748 kcal
Protein22 g
Carbs98.2 g
of which sugars12.4 g
Fat25.8 g
of which saturated fat3.6 g
Fiber13.5 g
Salt1 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 $2.97 a serving, adding up the average prices of the ingredients you need to buy.

≈ $5.94for 2 people
≈ $2.97a 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?

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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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