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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.


    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


    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. Shape the mixture into small patties, about 2 inches in diameter.
    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. 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. 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. Serve the rainbow falafels with the white bean yoghurt dip and parsley salad on the side.


    • 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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