Veggie Falafel Bento Box
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
- 420 grams canned chickpeas, drained
- 1/4 cup Italian parsley, chopped
- 1 small courgette, grated
- 1 teaspoons ground cumin
- 50 grams self raising flour
- 1 teaspoons olive oil
Bento Box Fillers
- 1/2 wholemeal pita pocket, quartered
- 50 grams cherry tomatoes
- 50 grams hummus
- 1/4 cucumber, cut into sticks
- 1/2 small carrot, cut into sticks
- 30 grams grapes
- 1 orange, sliced
- 1 slice cheese, cut in two bites
- 420 grams canned chickpeas, drained
- 1/4 cup Italian parsley, chopped
- 1 small courgette, grated
- 1 teaspoons ground cumin
- 50 grams self raising flour
- 1 teaspoons olive oil
Bento Box Fillers
- 1/2 wholemeal pita pocket, quartered
- 50 grams cherry tomatoes
- 50 grams hummus
- 1/4 cucumber, cut into sticks
- 1/2 small carrot, cut into sticks
- 30 grams grapes
- 1 orange, sliced
- 1 slice cheese, cut in two bites
- Step 1 of 5Place the chickpeas, parsley, courgette and cumin into a food processor and process until smooth. Stir through flour, adding a little extra if too wet.
- Step 2 of 5Divide and shape mixture into 8 small patties, then dust with 1 tablespoon of extra flour.
- Step 3 of 5Heat oil in a frying pan over medium-high heat. Cook patties, in batches, for 2 minutes on each side or until golden. Cool.
- Step 4 of 5To build your lunch box, add 3 of the patties along with pita pieces, grapes, orange slices, cheese sticks and cherry tomatoes.
- Step 5 of 5Into the other compartments, add cucumber and carrot sticks along with hummus in a small airtight container.
Method
- Step 1 of 5Place the chickpeas, parsley, courgette and cumin into a food processor and process until smooth. Stir through flour, adding a little extra if too wet.
- Step 2 of 5Divide and shape mixture into 8 small patties, then dust with 1 tablespoon of extra flour.
- Step 3 of 5Heat oil in a frying pan over medium-high heat. Cook patties, in batches, for 2 minutes on each side or until golden. Cool.
- Step 4 of 5To build your lunch box, add 3 of the patties along with pita pieces, grapes, orange slices, cheese sticks and cherry tomatoes.
- Step 5 of 5Into the other compartments, add cucumber and carrot sticks along with hummus in a small airtight container.
Nutrition per serving
2494 Kilojoules
Protein25 grams
Fat24 grams
Carbs64 grams
Sugars16 grams
Dietary and nutritional info supplied by NZ Nutrition Foundation
Method
- Step 1 of 5Place the chickpeas, parsley, courgette and cumin into a food processor and process until smooth. Stir through flour, adding a little extra if too wet.
- Step 2 of 5Divide and shape mixture into 8 small patties, then dust with 1 tablespoon of extra flour.
- Step 3 of 5Heat oil in a frying pan over medium-high heat. Cook patties, in batches, for 2 minutes on each side or until golden. Cool.
- Step 4 of 5To build your lunch box, add 3 of the patties along with pita pieces, grapes, orange slices, cheese sticks and cherry tomatoes.
- Step 5 of 5Into the other compartments, add cucumber and carrot sticks along with hummus in a small airtight container.