Baked falafel & cauliflower tabbouleh with pickled carrot, cucumber & chilli salad
Serves 2
Easy
Prep:
Cook:
Try these easy falafels with cauliflower tabbouleh and pickled carrot, cucumber and chilli salad. Tasty and healthy, they serve up all five of your five-a-day
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- 400g can chickpeasdrained (or 85g dried chickpeas soaked in 500ml cold water overnight, then drained)
- 1 tsp ground cumin
- 1 tsp ground coriander
- ¼ tsp cayenne pepper
- ½ small red onionquartered
- 1 garlic clove
- 1 tbsp sesame seeds
- ½ tsp baking powder(gluten free if you like)
- small pack parsleystalks and leaves separated, leaves chopped
- 1 tbsp olive oil
- ½ small cauliflowercut into florets
- ½ small pack mintleaves chopped
- ½ lemonjuiced
- 2 carrotspeeled into ribbons
- 1 cucumberpeeled into ribbons, seedy core removed
- 1 small red chillideseeded and sliced
- 1½ tbsp rice or white wine vinegar
- pinch sugar
- ½ small pack corianderleaves picked
- 2 tbsp % fat natural yogurt
Nutrition: Per serving
- kcal400low
- fat14glow
- saturates2g
- carbs42g
- sugars18g
- fibre15g
- protein20g
- salt0.48g
Method
step 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 onto the baking trays (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.
step 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.
step 3
Mix the carrot, cucumber, red chilli, vinegar, sugar and a pinch of salt in a bowl. Stir through the coriander and divide between the baked falafel and tabbouleh with a dollop of yogurt.
