Mixed bean falafel with herby couscous and sweet potato hummus
Sweet potatoes’ combination of fibre and complex carbs means your body digests them slowly, reducing energy spikes and crashes. Beans contain folic acid, iron and magnesium – three minerals key to energy production.
681KCALS / 98G CARBS / 18G PROTEIN / 21G FAT / SERVES 4 / VEGETARIAN
INGREDIENTS
FOR THE HUMMUS: 350g sweet potato, cut into small chunks 1 tbsp olive oil 1 garlic clove, crushed 3 tbsp tahini 1 lemon, juice only
FOR THE FALAFELS:
400g tin of mixed beans, drained 1/2 green chilli, deseeded and chopped 1 red onion, roughly chopped 3 garlic cloves, crushed
2 tsp ground cumin 1 egg 125g self-raising flour 3 tbsp olive oil, plus extra to grease
Small handful each of parsley and coriander, roughly chopped
FOR THE HERBY COUSCOUS:
150g couscous
150ml hot vegetable stock 75g dried sultanas, chopped 1 lemon (juice only)
Small handful each of parsley and coriander, roughly chopped
METHOD
1 / Heat the oven to 180C. In a roasting tin, mix the sweet potato with 1/2 tbsp oil and seasoning. Cook for 20 mins, until soft. 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 smooth. Chill for 30 mins to firm up.
3 / Heat 3 tbsp of oil in a frying pan. Add walnut-sized balls of falafel mix from 2 greased spoons, in batches if necessary. Fry for about 8 mins, turning, until dark brown. Transfer to a tray lined with baking paper and bake for 15 mins.
4 / Put the couscous into a heatproof bowl and pour in the stock. Cover the bowl and leave for 5 mins. Fluff the couscous with a fork and stir through the herbs, dried fruit, lemon juice and some seasoning.
5 / Whizz the sweet potatoes, remaining
1/2 tbsp oil, garlic, tahini, lemon juice and 100ml of water in a food processor until smooth. Divide the couscous between the bowls and top with the falafel and hummus.