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Rainbow falafels with parsley salad

Serves: 4
Prep: 15
Cook: 5

    Falafels are always a favourite and are a wonderful way to get more legumes into your diet. Served in wraps or ready to dip and eat, this recipe gives you the option to choose a colour or make a rainbow of tasty bite-sized falafels, which are perfect for freezing too.

    Ingredients

    Base falafel mixture:

    • 1 cup cooked, or tinned chickpeas, drained and rinsed
    • 2 tbsp wholemeal plain flour
    • 1/2 tsp ground cumin
    • Pinch of salt, or to taste
    • 2 tbsp olive oil, for cooking

    Yellow falafels - add to base mixture:

    • 1/2 cup cooked pumpkin, mashed
    • 1/4 tsp turmeric

    Green falafels – add to base mixture:

    • 1 cup finely chopped spinach leaves
    • 1/4 tsp garlic powder

    Pink falafels – add to base mixture

    • 1/2 cup grated beetroot
    • 1/4 tsp onion powder

    White bean yoghurt dip:

    • 1 cup canned cannellini beans, drained and rinsed
    • 1/4 cup plain low fat yoghurt
    • 1 tbsp lemon juice
    • 1 tbsp chopped fresh parsley

    Parsley salad:

    • 2 cups fresh parsley leaves, chopped
    • 1 tomato, diced
    • 1 cucumber, diced
    • 1 tbsp lemon juice
    • 1 tbsp olive oil

    Method

    1. Step 1

      Place the base falafel mix ingredients and the ingredients for the colour you wish to make (yellow, green or pink) into a food processor. Season to taste. Pulse until well combined and the mixture comes together.

    2. Step 2

      Shape the mixture into small patties, about 2 inches in diameter.

    3. Step 3

      Heat 2 tbsp olive oil in a large pan over medium heat. Add the falafel patties in batches and cook for about 3-4 minutes on each side, until they are golden brown and crispy. Remove from heat and set aside.

    4. Step 4

      To make the white bean yoghurt dip in a food processor, combine the cannellini beans, yoghurt, lemon juice and parsley. Blend until smooth and creamy.

    5. Step 5

      To make the parsley salad, in a mixing bowl, combine the parsley, tomato, cucumber, lemon juice and olive oil. Toss to coat the salad ingredients.

    6. Step 6

      Serve the rainbow falafels with the white bean yoghurt dip and parsley salad on the side.

    Tips

    • If you prefer a crispier texture, you can bake the falafels in a preheated oven at 190°C for about 20-25 minutes, flipping them halfway through.
    • Instead of all-purpose flour you can use chickpea flour or any other gluten-free flour of your choice to make the recipe gluten-free.
    • Feel free to add additional spices or herbs to the falafel mixtures, such as paprika, coriander or parsley to enhance the flavours.
    • Batch cooking: You can make a double batch of falafels and freeze the extras for later. The best way to do this is to place the cooked falafels on a baking sheet and freeze until solid, then transfer them to a freezer bag or container and freeze for up to 3 months. When ready to eat, simply reheat them in the oven.

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