Bean & Beetroot Falafels Recipe

Bean & Beetroot Falafels Recipe
SERVES
18

TIME TO PREPARE

STORAGE
Store in airtight container in fridge or freezer.
Gluten Free Vegan Sugar Free Dairy Free
Recipe by

Spicy, moist with a perfect falafel texture these chickpea snacks give a kick of taste at the back of your mouth. A flavourful lunchtime snack or light dinner in a wrap with a bit of crunch, made slightly sweet with the beetroot powder. Lusciously contrasted with freshly cut cucumber and carrot salad. 

Part of our Global Kitchen Series, see it here

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Ingredients
  • 2 Onions
  • 1 Can Chickpeas
  • 1 Can Canellini Beans
  • 3 Garlic Cloves
  • 1 Tbsp Coconut Oil
  • 1 Tsp Coriander Powder
  • 1 Tsp Cumin Powder
  • 1 Tsp Himalayan Salt
  • 1/2 Tsp Chilli Powder
  • 3 Handfuls of Fresh Flat Leaf Parsley
  • 2 Tsp Arrowroot Starch Powder
  • 1/2 Tsp Baking Soda
  • 5 Tsp Gram Flour
  • 2 Tbsp Beetroot Powder
  • Olive Oil for Frying
  • OPTIONAL SERVINGS:
  • GF Bread Wrap
  • Fresh Salad
  • Sweet Potato Fries

Equipment
  • Sieve
  • Chopping Board
  • Chopping Knife
  • Large Pan
  • Wooden Stirring Spoon
  • Large Bowl
  • Hand Blender
  • Fridge
  • Non-Stick Medium Pan
  • Metal Slotted Spoon
  • Ovenproof Dish
  • Oven
  • Kitchen Roll

Method
  1. Firstly, using a sieve drain the canned chickpeas and beans. 
  2. Next finely chop the onions, garlic cloves and parsley. 
  3. Heat the coconut oil in a large pan and fry the onions with the salt for a few minutes until soft. Add the garlic and continue frying for a few minutes.
  4. Then, add the beetroot, coriander, cumin & chilli powders and cook for 5-7 minutes stirring frequently until golden brown and tasty looking.
  5. Remove the pan from the heat and let cool.
  6. In a large bowl empty the chickpeas and beans and add the cooled down onion mixture from above. Mix well.
  7. Next, add the arrowroot and baking soda. Keep mixing well.
  8. Then, using a handblender, semi-blend the mixture so that some whole beans remain but the texture is more like a paste in general. This mixture should be quite wet.
  9. Now, add the gram flour a tbsp at a time until the mixture is dry enough to roll into clean little balls with your hands. (Tip: before doing so wet your hands under cold tap, so mixture doesn't stick to your hands).
  10. Smaller falafels cook better than larger ones, recommended size is slightly smaller than a golf ball.
  11. Now the important bit... the cooling! Leaving the rolled balls in the fridge for a few hours will help to hold the shape when cooking. (If you haven't got these few hours to spare, you can form the balls into more of a patty shape, flatter and less neat but remember to keep them small!) 
  12. To cook them, best is a shallow fry pan in a non-stick saucepan with hot olive oil. You will need to keep watch on them at all frying times! Test the oil with one falafel ball, it should make a noisy fry but not burn immediately.
  13. Cook 3-4 falafels at a time in the oil, turning constantly with a metal slotted spoon. Once nicely browned, after 10-12 minutes place the falafel balls in an oven proof dish.
  14. Whilst cooking the rest, keep the already fried falafels in an oven at a low hear of 70/80 degrees c. This helps to finish off the cooking inside the balls if your oil was too hot and centre remains a bit mushy. 
  15. If you had gone for the flatter patty option, the oven part is not necessary. Simply remove from the pan onto a kitchen roll and soak up the excess oil.
  16. Serve in a wrap with fresh salad. 
  17. Enjoy!
3 April 2017 - 4:29pm