Meat Free Monday One day a week can make a world of difference

F.H.T. (Falafel, Hummus, Tabouleh)

  • Serves: 4
  • Preparation: 40
  • Cooking: 20
  • Passive: 180
  • Ready: 240

Like an awesome food boy band with three integral members – falafel, hummus, tabouleh!


For the falafel

  • 250 g dry chickpeas, soaked in cold water over night
  • 3 cloves garlic
  • 120 g white onions, diced
  • 1 bunch coriander
  • 1 bunch parsley
  • 1 green chilli
  • 3 tablespoon gram flour
  • 2 teaspoon ground cardamom
  • 1 teaspoon ground coriander
  • 1 teaspoon baking powder

For the hummus

  • 800 g tinned chickpeas
  • 6 teaspoons tahini paste
  • 3 cloves garlic, crushed
  • lemon juice, to taste
  • 3 teaspoons ground cumin
  • 8 tablespoons extra virgin olive oil
  • cold water

For the tabouleh

  • 250 g pre-cooked bulgar wheat (soaked in cold water for 1 hour)
  • 3 courgettes, diced
  • 3 cucumbers, seeds removed, diced
  • 200 g red onion, diced
  • 2 bunches flat leaf parsley, chopped
  • 1 bunch mint, chopped
  • squeeze of 2 lemons
  • 50 ml extra virgin olive oil
  • 50 ml sumac

For the garnish

  • a few sprigs of fresh parsley
  • sprinkle of smoked paprika
  • squeeze of lemon juice


To make the falafel

Blend the onions, fresh herbs and garlic in a blender until finely chopped.

Add all the dry ingredients and continue blending until fully combined. Season generously with sea salt.

Let the mixture rest in the fridge for a few hours.

To make the hummus

Boil the chickpeas until they have the consistency of porridge.

Remove from the heat and drain off excess liquid.

Blend with the tahini, lemon juice and extra virgin olive oil.

At this point slowly add cold water, continue blending until it is silky smooth.

Add garlic, cumin and sea salt to taste.

To make the tabouleh

Combine all ingredients in a big bowl and season with sea salt.

The tabouleh should be bright green and very fresh.

To complete the falafel and assemble

Put a swoosh of hummus on the bottom of the plate, then a generous handful of the tabouleh.

Shape your falafel into small rounds and shallow fry in a little oil until golden and crispy.

Place the cooked falafel on top of the hummus and tabouleh and finish with some fresh parsley, smoked paprika and lemon juice.

Additonal notes

Recipe courtesy of Maray

Maray is an independent small plate and cocktail restaurant located at the top of Liverpool’s bustling Bold Street. The restaurant puts sustainability and provenance at the heart of everything they do. Each Monday they offer diners the opportunity to select any four vegan or vegetarian small plates to share for £20, including weekly Meat Free Monday specials.

Facebook: Maray
Twitter: @MarayLiverpool
Instagram: @marayliverpool

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