Monday, 30 November 2015

Low Fat Roasted Beetroot and Mixed beans Falafel with Sprouted Mung beans salsa and Avocado dill cream


Baked or Pan fried Falafel and Burgers are favourites in the family. Mostly my both babies love to eat them for breakfasts or lunch. I have tried many varieties, I prepare them, freeze them and whenever feel like to have, just bake them in the oven and voila !

Although almost every weekend I try something new, not always I post those recipes on my blog. Not always I post any recipes as soon as I make, sometimes I prepare numerous time, then ready to put them in the frame and blog about it.

Since daughter spotted Beetroot Falfel recipe on Waitrose site , we have been indulging on them, however every single time I've been keep making little changes in the recipe as love to explore in tweaking recipes with the changing different ingredients.  Falfael is that kind of recipe, they can handle little change, like it keep it, not then change it, It's all about trial and error.

So this time what was new in them ? Well, I roasted beetroot instead of boiling, not only made with one kind of beans but used mixed beans, been keep trying different kind of dressings, dips and salads with it too, I think it is the best way to create recipe that you all really love !


I have prepared and posted recipe of  Deep fried Falafel and Low fat Pumpkin Falafel in the past, delicious, flavourful and so tasty , so does Roasted Beetroot and Mixed Beans Falafel equally taste delicious with lots of goodness, protein rich and lower calculations. These vibrant bites paired with creamy Avocado dill cream and fresh and crunchy Sprouted Mung Beans salsa !


Bright pink falafel  looks impressive on the table and on your plate, so easy to fix on any day or time and indulge in without any guilt  !

You will need :- Roasted Beetroot

  • 2 medium beetroot washed, peeled and cut into cubes
  • 1 tbsp olive oil
  • Salt and pepper
You will need :-
  • Roasted Beetroot
  • 2 cup boiled and drained mixed beans ( I used chickpeas, Black beans, red kidney beans, black eye beans and Rose coco beans )
  • 4-5 green chilies ( optional )
  • 4-5 tbsp. fresh chopped parsley 
  • 1 tsp. red chilli flakes
  • salt to taste
  • 1/2 tsp. black pepper powder
  • 4-5 cloves of garlic
  • 1 big red onion chopped
  • 2 tbsp. lemon juice 
  • 2-3 tbsp. ground cumin and coriander 
  • 1 tbsp. tahini 
  • 2 tbsp. mixed seeds ( sesame and flax seeds )
  • 2 wholemeal bread
  • 1-2 tbsp. chick pea flour lightly roasted
  • 4-5 tbsp. oil  


You will need :- Avocado Dill cream

  • 1 ripe avocado seed and skin removed 
  • 1/2 cup orange juice
  • 3-4 tbsp. fresh dill leaves ( suva bhaji )
  • salt to taste
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. lemon juice


You will need :- Salsa

  • 1/2 cup sprouted mung beans 
  • 1/2 cup fresh cucumber
  • 1.4 cup red onion chopped
  • 1/4 cup red bell pepper chopped
  • 1-2 tbsp fresh chopped herbs like parsley, mint and coriander 
  • Salt to taste
  • 1 tbsp. lemon juice
  • few drops of olive oil
Also you will need Flat bread and mixed salad.





Method :- Roasted Beetroot 
Pre heat oven to gas mark 6.
Place silver foil on a baking tray and arrange beetroot cubes, drizzle olive oil and add salt and pepper. Fold the silver foil, and bake beetroot about one to one and half hour.
Once done leave it to cool a bit.

Method :- Falafel 
Place all the ingredients into food processor along with roasted beetroot except oil.
Process until you get coarse paste. 
Check seasoning.
Cover the dough with cling film and rest in the fridge for half an hour.
Meanwhile prepare salsa and cream.
Once ready to make falafel take out falafel dough from the friedge.
Using your hands form small round balls and lightly press them.
Heat 2 tbsp oil in a non stick griddle or frying pan and carefully place few falafel.
Cook both side until light brown.
Enjoy with salsa and Avocado cream. 

Method :- Avocado Dill cream
Place all the ingredients in the blender and blend till you get smooth and creamy dip. Check the seasoning.

Method :- Mung beans Salsa
Place all the ingredients in big bowl, mix well and leave it aside.

Assemble Falafel wrap :-
Bring everything and everyone on the table, give them Lebanese flat bread or Pitta bread, ask them to place 2-3 hot falafel on a bread and top with salsa, salad leaves and avocado cream.
Wrap it tightly and open your mouth as much wide  as you can to wolf down this delicious meal :)
Enjoy !

Avocado Cream recipe adapted from here
  




















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