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Rainbow salad with black bean falafel recipe

Rainbow salad with black bean falafel recipe

16 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
  • Vegan
  • Vegetarian
  • Gluten-free

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
If you don't have these beans, you can use any tinned bean in water

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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