Rainbow falafels with parsley salad
Prep
15 min
Cook
5 min
Serves
4
Skill
_with_white_bean_yogurt_dip0013.jpg?format=webp&width=1376 "Rainbow falafels with parsley salad")
Prep
15 min
Cook
5 min
Serves
4
Skill
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
Nutrition per serving
1360 kJ
energy kj
12 g
protein
3 g
saturated fat
14 g
dietary fibre
22 g
carbohydrate
7 g
sugars
517 mg
sodium
Method
- 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.
- Shape the mixture into small patties, about 2 inches in diameter.
- 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.
- 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.
- 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.
- Serve the rainbow falafels with the white bean yoghurt dip and parsley salad on the side.
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
Nutrition per serving
1360 kJ
energy kj
12 g
protein
3 g
saturated fat
14 g
dietary fibre
22 g
carbohydrate
7 g
sugars
517 mg
sodium
- 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.
- Shape the mixture into small patties, about 2 inches in diameter.
- 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.
- 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.
- 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.
- Serve the rainbow falafels with the white bean yoghurt dip and parsley salad on the side.