Baked falafel & cauliflower tabbouleh with avocado, pea & feta smash
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Baked falafel & cauliflower tabbouleh with avocado, pea & feta smash

By BBC Good Food team

Make these easy falafels for lunch, served with cauliflower tabbouleh and an avocado, pea and feta smash. Super healthy, it delivers all five of your five-a-day

  • Prep:35 mins
    Cook:23 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 488
  • fat 23g
  • saturates 5g
  • carbs 37g
  • sugars 11g
  • fibre 18g
  • protein 23g
  • salt 0.77g

Ingredients

  • 400g can chickpeas, drained (or 85g dried chickpeas soaked in 500ml cold water overnight, then drained)
  • 1 tsp ground cumin
  • 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)
  • small pack parsley, stalks and leaves separated, leaves chopped
  • 1 tbsp olive oil
  • ½ small cauliflower, cut into florets
  • ½ small pack mint, leaves chopped
  • 1 lemon, juiced and ½ zested
  • 200g frozen peas
  • ½ medium, ripe avocado
  • 30g feta
  • 2 handfuls rocket

Method

  1. 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 them on the baking sheet (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.

  2. 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.

  3. Put the frozen peas in a microwavable bowl, cover and cook on high for 2-3 mins. Drain off all the water, then roughly mash. Add the avocado and mash again to combine. Crumble in the feta, mix, then add the lemon zest and another squeeze of lemon juice, and seasoning to taste. 

  4. Toss the rocket leaves in a final squeeze of lemon juice, then serve with the falafel and cauliflower tabbouleh, rocket and the pea and avocado smash. 

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