Meal-Prep Falafel Bowls with Tahini Sauce

Meal-Prep Falafel Bowls with Tahini Sauce

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From: EatingWell.com, January 2019

These quick Mediterranean-inspired 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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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
  • ½ cup Tahini Sauce (see associated recipe)
  • ¼ cup pitted Kalamata olives
  • ¼ cup crumbled feta cheese

Preparation

  • Prep

  • Ready In

  1. Prepare falafel according to package directions; set aside to cool.
  2. 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.
  3. Prepare green beans according to package directions.
  4. Prepare Tahini Sauce. Divide among 4 small condiment containers with lids and refrigerate.
  5. Divide the green beans among 4 single-serving containers with lids. Top each with ½ cup couscous, one-fourth of the falafel and 1 tablespoon each olives and feta. Seal and refrigerate for up to 4 days.
  6. 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.

Nutrition information

  • Serving size: 1 container
  • Per serving: 500 calories; 27 g fat(5 g sat); 11 g fiber; 55 g carbohydrates; 15 g protein; 53 mcg folate; 8 mg cholesterol; 8 g sugars; 0 g added sugars; 1,164 IU vitamin A; 24 mg vitamin C; 147 mg calcium; 3 mg iron; 695 mg sodium; 308 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value), Vitamin A (23% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 starch, 2½ fat, 1½ vegetable, 1 high-fat protein

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