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

April 2, 2019 Family Dinners

Nutrition and extra info

Healthy

Vegetarian

Nutrition: Per serving

kcal400

fat14g

saturates2g

carbs42g

sugars18g

fibre15g

protein20g

salt0.48g

Ingredients

Method

Ingredients

400g can chickpeas, drained (or 85g dried chickpeas soaked in 500ml cold water overnight, then drained)

1 tsp ground 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

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

par-slee

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

1 tbsp 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

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

mi-nt

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

½ lemon, juiced

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

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

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

yog-ert

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

Method

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.
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.
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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