Rainbow salad with black bean falafel recipe
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
- Vegan
- Gluten-free
- Vegetarian
- 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 423.0kcal
- Fat
- 16g
- Saturates
- 2g
- Salt
- 0.4g
- Sugars
- 16g
of the Reference intake
Carbohydrate 57.2gProtein 14.6gFibre 12.0g
Method
- 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.
- 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.
- 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.
- 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.
- See more Salad recipes
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.
