Falafels with Sumac Dipping Sauce

Falafels with sumac dipping sauce

Falafels are a great way to use up those tins of chickpeas you have hiding in the back of the kitchen cupboard. Originally cultivated in the Middles East, chickpeas are a really affordable, filling and nutritious ingredient to cook with.

Chickpeas are high in fibre and protein making them great to control hunger. They have also been shown to lower LDL (bad) cholesterol levels, which in turn can reduce the risk of heart disease.

While the butternut squash is a anti-inflammatory vegetable that is a rich source of omega 3 and beta-carotene, both of which are important for a strong immune system to help protect against colds and flu.

Butternut squash falafels with sumac dipping sauce

Falafel Ingredients

Makes about 16 falafels

  • 500g butternut squash (or pumpkin), deseeded and cubed
  • 2 Tablespoons olive oil
  • 1 x 400g tin chickpeas (garbanzo beans), drained well
  • 2 garlic cloves, roughly chopped
  • ½ teaspoon bicarb of soda
  • 1/4 cup (1 small bunch coriander), leaves only chopped
  • 1/4 cup (1 small bunch Italian flat leaf parsley) leaves only, chopped
  • Handful basil leaves, chopped
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • Juice half lemon
  • Salt and peeper to season

Falafel Method

  1. Preheat the oven to 200 degrees celcius (400 Fahrenheit)
  2. Toss the squash with olive oil and season well. Spread out on a baking tray and roast for approx 50-60 mins until soft and carmelised. Set aside to cool.
  3. Place the well-drained chickpeas in a food processor with the garlic, bicarb, herbs and ground cumin and coriander, season well with salt and pepper. Pulse the machine, stopping every now and then to scrape down the sides with a spatula. Continue until a rough pasted is formed. Transfer the paste to a large bowl.
  4. Crush the roasted squash with a fork until very roughly mashed and add to the chickpeas. Fold everything together.
  5. Chill for 30 mins if you have time (this will make it easier to roll into balls).
  6. Scoop dessertspoonfuls onto a baking sheet line with non stick baking paper and space out well.
  7. Spray or lightly brush, drizzle remaining olive oil and bake for 15 – 20 mins  or until golden underneath.

Dipping Sauce Ingredients

  • 1/2 cup yogurt (I used soya yogurt)
  • 1 tablespoon tahini
  • Juice half lemon
  • 1/2 teaspoon sumac to sprinkle on top
  • Handle of chopped mint leaves on top
  • 1 tablespoon water
  • Season salt & pepper

Dipping Sauce Method

  1. Add all ingredients to bowl and stir to combine.
  2. Top with a sprinkle of sumac and chopped mint leaves.

Time Saver Tip

  • The falafels will keep the fridge for 3-4 days. They can also be frozen and defrost as needed.
  • The dipping sauce will also keep in the fridge for 3-4 days. Left over sauce is great to have with carrot sticks as a snack.
  • This makes a great lunch either in a wrap or with a salad of lettuce, tomato and cucumber.
  • Can be served as nibbles on a share plate, entree with a small salad or a main with quinoa or rice and grilled flat bread.

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This Breakfast ebook is perfect if you’re looking for:

+ 20 gluten-free & dairy-free recipes
+ Nourishing smoothies, Juices, Breakfast & Brunch
+ An overview of smoothies vs juices
+ Time saver tips to set you up for success
+ A bonus printable shopping list to get you started.

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