Pret A Manger Humous & Falafel Mezze Salad
A Pret-style mezze salad with sweet-potato falafel, creamy humous, dressed brown rice & red quinoa, pickled cabbage and carrot, fresh herbs, cucumber and pomegranate—finished with a bright French-style dressing.
Contains Allergens
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Why you'll love it
Bring Pret’s plant-powered mezze bowl home. This copycat balances hearty grains with silky humous, crisp pickles and warm spices from sweet-potato falafel. It’s fresh, filling and perfect for meal-prep or a satisfying desk lunch.
About the original
Pret’s “Humous & Falafel Mezze Salad” pairs brown rice and red quinoa with sweet-potato falafel, a dollop of humous and sharp pickled veg, plus herbs and lemon. This home version mirrors those layers and textures using easy supermarket ingredients and a simple vinaigrette.
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Ingredients
Grains & Base
- 120 g Brown Rice — Cooked
- 80 g Red Quinoa — Cooked
- 1 tsp Olive oil — Extra virgin - 5ml
- 1 tsp Lemon Juice
- 1 pinch Fine Sea Salt
- 1 pinch Black Pepper
Falafel & Humous
- 5 piece Sweet Potato Falafel — 4–5 small pieces (~150 g)
- 60 g Houmous — 3 tbsp
Salad & Pickles
- 60 g Mixed Leaf Salad
- 80 g Cucumber — Diced
- 80 g Pickled red cabbage & carrot
- 25 g Pomegranate seeds
- 1 tbsp Parsley — Chopped
- 1 tbsp Mint — Chopped
- 1 piece Lemon — Wedge
French-style Dressing (quick)
- 1 tbsp Vegetable Oil — Sunflower or rapeseed oil
- 2 tsp White wine vinegar — 10ml
- 1 tsp Olive oil — 5ml - Extra Virgin
- ¼ tsp Dijon Mustard
- ½ tsp White Sugar
- ¼ tsp Garlic — Use Garlic Puree
- 1 tsp Fine Sea Salt — To taste
- 1 tsp Black Pepper — To taste
Method
Cook grains: Simmer brown rice and red quinoa separately (or together if timings match). Cool, then toss with olive oil, lemon, salt and pepper.
Falafel: Bake store-bought sweet-potato falafel per pack instructions (usually 180 °C for 12–15 min) until hot and crisp.
Quick pickle (optional): Toss shredded red cabbage and grated carrot with 2 tbsp spirit vinegar, 1 tsp sugar and a pinch of salt; rest 10–15 min.
Make dressing: Whisk oils, white-wine vinegar, mustard, sugar, garlic, salt and pepper until emulsified.
Assemble: In a wide bowl add dressed grains and salad leaves. Spoon on humous. Add warm falafel, cucumber, pickled cabbage/carrot, and pomegranate. Sprinkle parsley and mint.
Finish: Drizzle with dressing, add a lemon wedge, crack over black pepper, serve.
Tips & Variations
- Add extra crunch: Top with toasted seeds or crushed roasted chickpeas for Pret-style texture.
- Protein boost: Add grilled halloumi, feta, or a scoop of edamame for extra protein.
- Spice twist: Stir a little harissa or chilli oil into the humous for heat.
- Dressing swap: Try a tahini-lemon dressing instead of the French vinaigrette for a richer, nutty finish.
- Low-carb option: Replace the rice and quinoa base with shredded lettuce or cauliflower rice.
- On-the-go version: Wrap all the elements in a large flatbread for a Pret-inspired mezze wrap.
FAQs
- Is this salad vegan?
- Yes — every component is plant-based. Just double-check store-bought falafel and dressing labels to ensure they’re vegan-certified.
- Can I prepare it in advance?
- Yes — store cooked grains, falafel, and pickled veggies separately for up to 3 days in the fridge. Add humous, herbs, and dressing only before serving.
- What dressing does Pret use?
- A French-style vinaigrette made from sunflower + rapeseed oil, white-wine vinegar, olive oil, mustard, sugar, and garlic. This recipe mirrors that blend.
- What allergens should I be aware of?
- Contains sesame (from the humous) and mustard (in the dressing). Some ingredients may contain sulphites from pickles or gluten in certain falafel brands.
Nutrition (per serving)
| Calories | 650 kcal |
|---|---|
| Protein | 14 g |
| Fat | 39 g |
| Carbs | 55 g |
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