Baked falafel & cauliflower tabbouleh with pickled carrot, cucumber & chilli salad

Baked falafel & cauliflower tabbouleh with pickled carrot, cucumber & chilli salad

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Prep: 35 mins Cook: 20 mins

Easy

Serves 2

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

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: Per serving

  • kcal400
  • fat14g
  • saturates2g
  • carbs42g
  • sugars18g
  • fibre15g
  • protein20g
  • salt0.48g
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Ingredients

  • 400g can chickpeas, drained (or 85g dried chickpeas soaked in 500ml cold water overnight, then drained)
  • 1 tsp ground cumin
    Cumin

    Cumin

    q-min

    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
    Parsley

    Parsley

    par-slee

    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
    Cauliflower

    Cauliflower

    coll-ee-fl-ow-ah

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

  • ½ small pack mint, leaves chopped
    Mint

    Mint

    mi-nt

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

  • ½ lemon, juiced
    Lemon

    Lemon

    le-mon

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

  • 2 carrots, peeled into ribbons
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 1 cucumber, peeled into ribbons, seedy core removed
  • 1 small red chilli, deseeded and sliced
  • 1½ tbsp rice or white wine vinegar
  • pinch sugar
    Sugar

    Sugar

    shuh-ga

    Honey and syrups made from concentrated fruit juice were the earliest known sweeteners. Today,…

  • ½ small pack coriander, leaves picked
  • 2 tbsp % fat natural yogurt
    yogurt

    Yogurt

    yog-ert

    Yogurt is made by adding a number of types of harmless bacteria to milk, causing it to ferment.…

Method

  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.

  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. 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. 

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