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Tomato falafel traybake with lemony couscous recipe

Tomato falafel traybake with lemony couscous recipe

6 ratings

A fan of falafel? Make this hearty falafel traybake recipe for a comforting vegan dinner idea. Homemade falafel are quick to blitz together, before being baked in tomato sauce and served with herby lemon couscous. See method

  • Serves 4
  • 20 mins to prepare and 35 mins to cook
  • 467 calories / serving
  • Healthy

Ingredients

  • 2 x 400g tins chickpeas, rinsed and drained
  • 2 spring onions, finely chopped
  • 2 garlic cloves, crushed
  • 1 tsp ground cumin
  • 10g fresh coriander, chopped
  • 15g fresh parsley, chopped
  • 1 lemon, zested and juiced
  • 30g plain flour
  • 2 tbsp olive oil, plus extra for greasing
  • 1 x 440g jar tomato and herb pasta sauce
  • 200g couscous
  • ½ vegetable stock cube, made up to 400ml
If you don't have chickpeas, you can use any tinned bean in water

Each serving contains

  • Energy

    1965kj
    467kcal
    23%
  • Fat

    13g 19%
  • Saturates

    2g 10%
  • Sugars

    5g 6%
  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 69.3g Protein 16.3g Fibre 12.8g

Method

  1. Put the chickpeas, spring onions, garlic, cumin, half the coriander and parsley, and half the lemon zest in a food processor. Blend to a coarse paste, but not completely smooth. Transfer to a bowl. Season the mix well and stir in the flour. 
  2. Heat the oven to gas 6, 200°C, fan 180°C. Roll the chickpea mixture into 16 ping pong-sized balls in your hands. Oil your hands to make this easier, if you like. Transfer the balls to a 20 x 30cm baking dish at least 5cm deep. Drizzle over 1 tbsp oil, toss to coat the falafel, then bake for 15-20 mins until firm and crisp.
  3. Spoon the pasta sauce into the dish around the falafel and bake for 15 mins until the sauce has thickened and the falafel look golden.
  4. Meanwhile, put the couscous in a heatproof bowl with the remaining lemon zest, 1 tbsp oil and some seasoning. Pour over the hot stock, cover with a plate and leave to absorb for 10 mins. Once absorbed, use a fork to fluff up and separate the grains. Stir in the lemon juice. Toss most of the chopped herbs through the couscous and scatter the remaining over the falafel bake.

See more Vegan dinner recipes

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