Falafel with Rainbow Slaw
Falafel on a bed of bulgur wheat and chickpeas in a creamy herb and cashew dressing, with a cabbage and carrot slaw.
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Tell Me More
- Like all of our Pots for One, this is a full meal in itself that clocks in under 400 calories and is less than a third of your daily Reference Intake (RI) in sugar, salt, fat and saturated fat
- Cooks from frozen in the microwave in minutes
- It’s a complete meal for one, so perfect for lunch or a quick supper
- Try adding a little fresh mint before serving or, if you like a bit of spice, some thinly sliced fresh chilli
Other meals under 400 calories:
- All of our Pots for One have fewer than 400 calories, but we have other meals in this category. However, unlike the Pots, you will want to add your own veg and possibly some carbs like rice or potatoes, which may sneak them over the 400 mark (which shouldn’t be a problem for your main meal of the day). Explore the range here.
How We Make It At Our Kitchen
- We blend a dressing style sauce using cashew butter, sesame oil, and lemon juice that gives this pots a ‘hummus like flavour'.
- Bulgar wheat is mixed with a little harissa and topped with spiced falafel.
- We then make the rainbow slaw, which nicely cuts though the spices and herbs of this dish.
Nutrition
| Typical Values | Per 100g | Per Portion |
|---|---|---|
| Energy (kJ) | 519 | 1,401 |
| Energy (cal) | 124 | 335 |
| Protein (g) | 4.2 | 11.3 |
| Carbohydrate (g) | 18.3 | 49.4 |
| of which: sugars (g) | 3.7 | 10 |
| Fat (g) | 4.7 | 12.7 |
| of which are saturates (g) | 0.6 | 1.7 |
| Fibre (g) | 4.2 | 11.3 |
| Sodium (g) | 0.11 | 0.3 |
| Salt (g) | 0.275 | 0.75 |
Please Note: The details above are correct as of 30 December 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Ingredients
AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.
We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract).
Bulgur Wheat (22%), Falafel (19%) (contains: Chickpeas, Onion, Falafel Mix (contains Wheat Flour, Salt, Sugar, Cumin, Coriander, Parsley, Black Pepper, Raising Agent Sodium Bicarbonate), Water, Rusk (contains Wheat Flour, Salt), Parsley, Rapeseed Oil, Kibbled Onion, Coriander, Garlic Puree), Carrots (12%), Red Cabbage (12%), Water, Chickpeas (8%), Garlic, White Wine Vinegar (contains: White Wine Vinegar, Antioxidant: Sulphur Dioxide), Cashew Butter (3%) (contains: Cashew Nuts, Sunflower Oil), Parsley (2%) Lemon Juice, Honey, Coriander, Harissa Paste (contains: Water, Sunflower Oil, Paprika Flakes, Garlic Puree, Course Sea Salt, Ground Cumin, Paprika Oil (Colour: Paprika Extract), Crushed Chilli Flakes, Smoked Paprika, Dried Rose Petals, Acidity Regulator: Citric Acid, Ground Black Pepper, Ground Cinnamon, Ground Coriander, Ground Pimento), Sesame Oil (contains: Soya Oil, Sesame Oil), Mint.
Please Note: The details above are correct as of 30 December 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Cooking/Serving Instructions
These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.
1 portion
*MICROWAVE ONLY*
COOK FROM FROZEN
Microwave:
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the microwave instructions but cook for 2 mins, stir well, and cook for a further 1 min.
Extra Warnings:
Steam may be released when removing film lid.
Please Note: The details above are correct as of 30 December 2019 but as we are constantly improving our recipes it is essential to check the label on the packaging.
