Baked falafel & cauliflower tabbouleh with avocado, pea & feta smash served on a plate

Baked falafel & cauliflower tabbouleh with avocado, pea & feta smash

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(2 ratings)

Prep: 35 mins Cook: 23 mins


Serves 2

Make these easy falafels for lunch, served with cauliflower tabbouleh and an avocado, pea and feta smash. Super healthy, it delivers all five of your five-a-day

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: Per serving

  • kcal488
  • fat23g
  • saturates5g
  • carbs37g
  • sugars11g
  • fibre18g
  • protein23g
  • salt0.77g
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  • 400g can chickpeas, drained (or 85g dried chickpeas soaked in 500ml cold water overnight, then drained)
  • 1 tsp ground cumin



    An aromatic spice native to eastern Mediteranean countries and Upper Egypt. This warm,…

  • 1 tsp ground coriander
  • ¼ tsp cayenne pepper
  • ½ small red onion, quartered
  • 1 garlic clove
  • 1 tbsp sesame seeds
  • ½ tsp baking powder (gluten free if you like)
    Baking powder

    Baking powder

    bay-king pow-dah

    Baking powder is a raising agent that is commonly used in cake-making. It is made from an alkali…

  • small pack parsley, stalks and leaves separated, leaves chopped



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • ½ small cauliflower, cut into florets



    A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

  • ½ small pack mint, leaves chopped



    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • 1 lemon, juiced and ½ zested



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

  • 200g frozen peas



    A type of legume, peas grow inside long, plump pods. As is the case with all types of legume,…

  • ½ medium, ripe avocado



    Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

  • 30g feta



    A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

  • 2 handfuls rocket



    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…


  1. Heat oven to 200C/180C fan/gas 6. Line a baking sheet with baking parchment. Tip the chickpeas, ½ tsp ground cumin, ½ tsp ground coriander, cayenne pepper, red onion, garlic, sesame seeds, baking powder, parsley stalks and ½ tbsp water into a food processor. Blitz until everything is combined but not mushy – you want the falafel to have some texture, rather than being like hummus. Season to taste, then roll into 18 even-sized balls. Flatten each ball into a disc shape and put them on the baking sheet (the more surface area the crisper they will become). Brush them with ½ tbsp oil. Bake for 20 mins, turning halfway, until golden and crisp.

  2. Meanwhile, clean the food processor. Briefly pulse the cauliflower until you have a couscous consistency. Mix the cauliflower with the remaining ground spices, olive oil and seasoning. Tip onto a baking tray and roast for 10-12 mins, stirring occasionally, until slightly toasted. Once cool, mix through the chopped parsley, mint and a squeeze of lemon juice. Season to taste.

  3. Put the frozen peas in a microwavable bowl, cover and cook on high for 2-3 mins. Drain off all the water, then roughly mash. Add the avocado and mash again to combine. Crumble in the feta, mix, then add the lemon zest and another squeeze of lemon juice, and seasoning to taste. 

  4. Toss the rocket leaves in a final squeeze of lemon juice, then serve with the falafel and cauliflower tabbouleh, rocket and the pea and avocado smash. 

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Comments, questions and tips

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19th May, 2020
I've followed a few falafel recipes in my time but I think these baked ones are my favourite. Bung it in a blender, shape and bake - no ffaff with trying to flip them in hot oil, watching them crumble before you. Though these falafel are great stuffed into pitas with all manner of condiments, I particularly like this recipe for it's sides. The cauliflower tabbouleh is deliciously spiced, the greens fresh and the feta-avocado smash a great creamy/salty accompaniment. When I made this I had no peas in but it really made no difference. Great healthy meal idea.
28th Jul, 2019
First time I've ever made falafel and it was extremely easy and very successful apart from the fact they fell apart a little. Next time I'll add a tad more water and cook for slightly longer. The cauliflower tabbouleh was also very easy. For some unknown reason I didn't make the avocado dish. I have no idea why looking at it as I could have done. Next time....
Abi Starr's picture
Abi Starr
28th Aug, 2019
Can I make the falafel a few hours in advance and rest in the fridge?
goodfoodteam's picture
31st Aug, 2019
Thanks for your question. Yes, it's no problem to make them up to day in advance and store them in the fridge until you're ready to cook them.
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