Mixed Bean Falafel and Sweet Potato Hummus
Don’t be worried if your falafel paste feels wet, this is what gives it a light and fluffy texture. Leaving the skin on the sweet potato adds extra fibre and flavour.
Hands-on time 30min, plus chilling. Cooking time about 30min. Serves 4
FOR THE HUMMUS
350g (12oz) sweet potato, scrubbed and cut into small chunks 1tbsp olive oil
1 garlic clove, crushed 3tbsp tahini Juice 1 lemon FOR THE FALAFEL 400g tin mixed beans, drained and rinsed 1/2 green chilli, deseeded and finely chopped 1 red onion, roughly chopped 3 garlic cloves, crushed 2tsp ground cumin 1 medium egg 125g (4oz) self-raising flour Small handful each parsley and coriander, roughly chopped 3tbsp olive oil, plus extra to grease
FOR THE HERBY COUSCOUS
150g (5oz) couscous 150ml (5fl oz) hot
vegetable stock Small handful each parsley and coriander, roughly chopped
75g (3oz) dried sour cherries or sultanas, roughly chopped
Juice 1 lemon
1 Preheat oven to 200°C (180°C fan) mark 6. In a large roasting tin, mix sweet potato with 1/2tbsp oil and plenty of seasoning. Cook for 20min, until softened. Set aside until needed (leave the oven on).
2 Meanwhile, make the falafel. Whizz all the ingredients apart from the oil with plenty of seasoning in a food processor until fairly smooth. Chill for 30min to firm up.
3 Heat 3tbsp oil in a large frying pan over medium-high heat. Drop in walnut-sized balls of falafel mix from 2 greased spoons; in batches if necessary. Fry for about 8min, turning occasionally, until dark golden brown. Transfer to a baking tray lined with baking parchment and cook in the oven for 15min.
4 Meanwhile, put the couscous into a large heatproof bowl and pour in the hot stock. Cover bowl with clingfilm and leave for 5min. Fluff the couscous up with a fork and stir through the herbs, cherries/sultanas, lemon juice and some seasoning.
5 Whizz the cooled sweet potatoes, remaining 1/2tbsp oil, garlic, tahini, lemon juice and 100ml (31/2fl oz) water in a food processor until smooth. Check seasoning. Divide couscous between 4 bowls and top with the falafel and hummus. Serve.
PER SERVING 681cals,
18g protein, 21g fat
(3g saturates), 98g carbs (21g total sugars), 13g fibre