Rainbow salad with black bean falafel recipe

Rainbow salad with black bean falafel recipe

7 ratings

Discover Middle Eastern flavours with our rainbow salad and falafel recipe, made using black beans and sweet potato. Both vegan-friendly and gluten-free, it's an ideal midweek meal for all. See method

  • Serves 4
  • 10 mins to prepare and 1 hr 5 mins to cook
  • 423 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 2 sweet potatoes, quartered
  • 400g black beans in water, drained
  • 1 tsp olive oil, plus extra for brushing
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 tsp smoked paprika
  • 1 lemon, zested
  • 30g flat-leaf parsley, chopped
  • 250g quinoa, cooked following pack instructions
  • ½ red cabbage, finely shredded
  • ½ white cabbage, finely shredded
  • 2 carrots, grated
  • 4 spring onions, sliced
  • 1 avocado, cut into chunks (optional)
  • 1 red chilli, finely sliced (optional)

For the dressing

  • 2 tsp tahini
  • 3 tbsp olive oil
  • ½ lemon, juiced

Each serving contains

  • Energy

    1780kj
    423kcal
    21%
  • Fat

    16g 23%
  • Saturates

    2g 11%
  • Sugars

    16g 18%
  • Salt

    0.4g 7%

of the reference intake
Carbohydrate 57.2g Protein 14.6g Fibre 12g

Method

  1. Heat the oven to gas 6, 200°C, fan 180°C. Wrap the potatoes in foil and bake for 40-45 mins, or until soft. Discard the skin and put the flesh in a bowl with the black beans. Mash until fairly smooth.
  2. Meanwhile, heat 1 tsp oil in a pan and cook the onion and garlic for 10 mins. Add the paprika and cook for a further 2 mins, stirring regularly. Add to the mash along with the lemon zest, most of theparsley and the quinoa; mix well.
  3. With wet hands, shape the mix into 24 balls of equal size. Brush with oil and grill under a medium heat for 5 mins until cooked through.
  4. Combine the salad ingredients and divide between 4 bowls; top with the falafels. Mix the dressing ingredients with a little water, then drizzle over the salad and scatter with the remaining parsley.

Tip: You can make this salad bowl with any veg you have in the fridge. If you prefer a cooked salad, lightly sauté the veg with a little oil and splash over some tamari.

Freezing and defrosting guidelines

Put the uncooked falafels on a lined tray. Cool completely, then store in the freezer in a sealable bag. To cook from frozen, grill or fry with a little oil for 10 mins, turning frequently until heated through.

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