Beetroot falafel

Vegetarian
Popular
Health score
22%
Beetroot falafel
55 min.
6
485kcal

Suggestions


If you're looking to elevate your lunch or dinner with a vibrant, wholesome dish, look no further than these delicious Beetroot Falafels! This vegetarian delight is not only popular among health enthusiasts but also a feast for the eyes with its rich, ruby-red color. With a beautiful blend of chickpeas and earthy beetroot, this recipe packs a nutritious punch while tantalizing your taste buds.

In just 55 minutes, you can serve up a delightful main course that impresses with its flavor and presentation. Whether you choose to bake for a healthier option or fry for that irresistible crunch, these falafels will become a staple in your meal rotation. Each serving is loaded with 485 calories of pure joy, making it a satisfying option for lunch or dinner.

The preparation is straightforward and fun, allowing you to unleash your culinary creativity. The warm falafels, when served on fluffy flatbreads, topped with creamy tahini yogurt and crunchy pickled golden beetroot, create a symphony of flavors that will have everyone coming back for more. Paired with a refreshing beet salad or beet leaves, you’re guaranteed a meal that’s both hearty and wholesome.

Perfectly suited for gatherings or a cozy night in, this Beetroot Falafel recipe is a must-try for anyone seeking plant-based deliciousness. Get ready to impress your family and friends with this stunning and savory dish!

Ingredients

  • tbsp olive oil 
  •  onion chopped
  • tsp ground cumin 
  • 800 garbanzo beans drained canned
  • 500 beets raw grated trimmed peeled
  • 100 breadcrumbs fresh
  •  eggs 
  • tbsp tahini 
  • servings vegetable oil for brushing or frying
  • 300 ml yogurt 
  • pinch sugar 
  • servings flatbreads 
  • servings beets diced well (see 'Goes With')
  • handfuls bunchs of kale 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • wok

Directions

  1. Heat the olive oil in a frying pan and fry the onions until softened but not coloured.
  2. Add the cumin and cook for 1 min, then scrape the mixture into a food processor with the chickpeas, two-thirds of the grated beetroot, the breadcrumbs, egg and tahini. Whizz to a rough paste, then scrape into a bowl and stir in the remaining grated beetroot with plenty of seasoning.
  3. With damp hands, shape into about 20 balls and space on baking parchment-lined baking sheets. Chill until ready to serve.
  4. Heat oven to 200C/180C fan/gas
  5. Brush the falafels with a little vegetable oil and bake for 20-25 mins until crisp and hot through. Alternatively, heat 2.5cm oil in a deep wok and fry in batches, turning, until crisp and hot.
  6. To serve, mix the tahini with the yogurt, sugar and some seasoning, then dollop onto the flatbreads with the warm or room-temperature falafels, diced beetroot and beet leaves or salad.

Nutrition Facts

Calories485kcal
Protein12.46%
Fat43.34%
Carbs44.2%

Properties

Glycemic Index
48.24
Glycemic Load
14.25
Inflammation Score
-8
Nutrition Score
25.05260892018%

Flavonoids

Apigenin
0.01mg
Luteolin
0.7mg
Isorhamnetin
1.84mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.68mg

Nutrients percent of daily need

Calories:484.66kcal
24.23%
Fat:24.04g
36.99%
Saturated Fat:4.51g
28.17%
Carbohydrates:55.17g
18.39%
Net Carbohydrates:42.47g
15.45%
Sugar:17.77g
19.74%
Cholesterol:34.01mg
11.34%
Sodium:680.31mg
29.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.56g
31.11%
Manganese:1.95mg
97.33%
Folate:270.16µg
67.54%
Fiber:12.7g
50.79%
Vitamin B6:0.86mg
42.89%
Phosphorus:307.72mg
30.77%
Vitamin K:30.94µg
29.47%
Potassium:999.84mg
28.57%
Iron:4.77mg
26.51%
Magnesium:102.41mg
25.6%
Copper:0.46mg
22.98%
Vitamin B1:0.34mg
22.93%
Calcium:192.5mg
19.25%
Selenium:13.08µg
18.68%
Vitamin B2:0.29mg
16.79%
Zinc:2.44mg
16.25%
Vitamin C:12.49mg
15.14%
Vitamin E:1.72mg
11.47%
Vitamin B5:1.15mg
11.46%
Vitamin B3:2.19mg
10.93%
Vitamin B12:0.32µg
5.25%
Vitamin A:214.52IU
4.29%
Vitamin D:0.2µg
1.32%