Vegetarian mains
Broad bean & quinoa falafels with spiced tomato sauce
This recipe is our twist on falafel. Packed with herbs and spices, they are crunchy on the outside, soft in the middle and packed with veggie protein. They are baked rather than fried, making them healthier (but no less delicious) than traditional ones. The addition of the broad beans gives texture and makes them a real seasonal treat. Enjoy as part of a mezze, stuffed inside pitta bread with tahini, or as we suggest here simply served on top of a spiced tomato sauce.
Cook's notes
Preparing the mix in advance and keeping it refrigerated will make it easier when you come to shape them.
Ingredients
For the falafels:
- 50g quinoa
- 400g broad beans in their pods, shelled
- 1 x 400g tin chickpeas, drained
- 1 red onion, peeled & roughly chopped
- 1½ tsp ground cumin
- 1 tsp ground coriander
- 1 tsp paprika
- 15g fresh parsley, roughly chopped
- 15g fresh coriander, roughly chopped
- 10g fresh mint, leaves stripped from stalks & roughly chopped
- ¼ tsp baking powder
- Juice of 1 lemon
- ¾ tsp salt
For the tomato sauce:
- 2 garlic cloves, peeled & finely sliced
- ½ tbsp cumin seeds
- ¼ tsp chilli flakes
- 1 x 400g tin chopped tomatoes
Method
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Step 1
Preheat oven to 200°C/Gas 6 and oil a large baking tray. Rinse the quinoa and transfer to a small saucepan with 120ml of water and a pinch of salt. Bring to the boil and simmer until all the water has been absorbed. Remove from the heat, cover and let the quinoa steam for 5 minutes. Remove the lid, fluff with a fork and set aside.
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Step 2
Meanwhile, in a small saucepan of boiling water, cook the broad beans for 4 minutes or so. Tip into a colander, refresh under cold water and drain. Individually peel the outer skin (this is called double podding) and set aside.
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Step 3
Put the chickpeas, onion, spices and herbs into a food processor and pulse until well combined but not pureed. Use a spatula to scrape down the sides if needed.
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Step 4
Transfer the mixture to a mixing bowl then add the lemon juice, baking powder and season with salt and pepper. Next add the quinoa and broad beans and combine everything well. Taste and adjust the seasoning if needed.
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Step 5
Form the mixture into small balls using your hands. If it’s too crumbly, add a small amount of water and mix through. Place them on the baking tray as you go, and slightly flatten with the palm of your hand.
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Step 6
Bake for 25-30 minutes, flipping halfway through, until both sides are golden brown and crisp on the outside.
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Step 7
Meanwhile, make the sauce. Heat a little oil in a frying pan. Add the garlic and sauté for 2 minutes. Then add the cumin seeds and chilli flakes and, stirring occasionally, cook for 2 more minutes. Now tip in the tomatoes and stir to combine. Reduce the heat to maintain a steady simmer and cook until it reaches a thick consistency. Taste and adjust seasoning if needed.
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Step 8
To serve, spread some of the tomato sauce on a plate and place the falafels on top. Finish with some fresh herbs on top if desired.