Falafel Filled Portobello Mushrooms
Serves:
4
Difficulty:
Easy
Ready in:
1 hr
- 4 Portobello mushrooms
- 4 tbsp olive or rapeseed oil
- Falafel Mix
- 800g cooked chickpeas
- 5g fresh coriander/cilantro, chopped
- 4 garlic cloves
- 2 small red onions
- 4 tbsp olive or rapeseed oil
- 100g roasted almonds, chopped
- 1 tsp ground cumin
- 1 tsp black pepper
- Salad
- 320g brown or red rice
- 2 peppers, finely chopped (red, orange or yellow)
- 4 spring onions, finely chopped
- 1 lemon, juice and zest
- 100ml olive or rapeseed oil
- 50g honey
- 1/2 tsp ground cumin
- pinch salad and pepper to season
- Dipping Sauce
- 200g lower fat Greek style yogurt
- 1 tbsp coriander/cilantro, finely chopped
- 1 tbsp toasted pumpkin seeds
- 3 cloves garlic, crushed
- Heat oven to 190C. Drizzle the mushrooms with olive or rapeseed oil and roast in a roasting dish until tender (10-15minutes). Allow to cool.
- Start the falafel by adding the oil to a pan and sauté the onion and garlic until soft, blend in a food processor with the chickpeas, coriander (cilantro) and cumin to form a paste. Add the roasted and chopped almonds.
- Fill each mushroom by spreading the mix evenly between them and bake in the oven on a baking tray until golden and crisp (about 15 minutes).
- For the salad: Cook the rice in boiling water in a ratio of 1 rice to 2 water (or follow pack instructions), once tender refresh under running water and set aside.
- Make the dressing by mixing the oil, honey, lemon juice and zest with the cumin and season to taste. Finish the salad by mixing the rice with the chopped peppers, olives and spring onion, add the dressing and set aside.
- Finally make the dipping sauce by combining the coriander (cilantro), yogurt and crushed garlic. Separate into 4 small bowls and top with toasted pumpkin seeds and serve alongside the mushrooms and salad.
