Meal-Prep Falafel Bowls with Tahini Sauce

4.5

(2)

2 Reviews

These quick couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook.

Carolyn Hodges, M.S., RDN

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 containers

Nutrition Profile:

Nut-Free Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Low-Calorie

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Ingredients

1 (8 ounce) package frozen prepared falafel
⅔ cup water
½ cup whole-wheat couscous
1 (16 ounce) bag steam-in-bag fresh green beans
1/2 cup Tahini Sauce (see associated recipe)
¼ cup pitted Kalamata olives
¼ cup crumbled feta cheese

Directions

Prepare falafel according to package directions; set aside to cool.
Bring water to a boil in a small saucepan. Stir in couscous, cover and remove from heat. Allow to stand until the liquid is absorbed, about 5 minutes. Fluff with a fork; set aside.
Prepare green beans according to package directions.
Prepare Tahini Sauce. Divide among 4 small condiment containers with lids and refrigerate.
Divide the green beans among 4 single-serving containers with lids. Top each with 1/2 cup couscous, one-fourth of the falafel and 1 tablespoon each olives and feta. Seal and refrigerate for up to 4 days.
To serve, reheat in the microwave until heated through, about 2 minutes. Dress with tahini sauce just before eating.

To make ahead

Prepare through Step 5; refrigerate sealed containers for up to 4 days. Reheat as directed in Step 6.

Associated Recipe

Tahini Sauce with Lemon & Garlic

Originally appeared: EatingWell.com, January 2019

Nutrition Facts (per serving)

500	Calories
27g	Fat
55g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 container
Calories 500
% Daily Value *
Total Carbohydrate 55g	20%
Dietary Fiber 11g	40%
Total Sugars 8g
Protein 15g	30%
Total Fat 27g	35%
Saturated Fat 5g	24%
Cholesterol 8mg	3%
Vitamin A 1164IU	23%
Vitamin C 24mg	26%
Folate 53mcg	13%
Sodium 696mg	30%
Calcium 148mg	11%
Iron 3mg	17%
Magnesium 42mg	10%
Potassium 308mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.