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Beetroot, pumpkin + lentil falafel nourish bowl

Vegan | Gluten Free

by @lalasplate

 

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Not going to lie, colourful nourish bowls like this one really hit the spot and are a feast for the eyes. These falafels have become my new fave and are packed with a heap of colourful vegetables, micronutrients and antioxidants. They’re full of flavour, and are a great option if you enjoy meal prepping, as these store perfectly in the fridge or freezer, making lunches super easy throughout the week!

These definitely have become my new staple falafel recipe and I cannot wait for you to try!

I love enjoying these on a base of steamed brown rice, along with steamed greens like bok choy and served with a mixed salad typically including: spinach, cucumber, avocado, cherry tomatoes and more! My fave go-to dressings to enjoy with the falafels are Niulife Coconut Aminos and Byron Bay Vegan Mayo! So tasty!

 

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Ingredients:
  • 3/4 cup steamed cubed pumpkin
  • 2 whole beetroots peeled & grated
  • 1 can (1 1/3 cup) brown lentils. Drained and thoroughly washed.
  • 1 cup cooked quinoa – to cook quinoa: bring 1⁄2 cup of tricolour quinoa and 1 cup water to a boil, and then simmer for 10 minutes or until fluffy.
  • 1 tsp smoked paprika spice
  • 1/2 teaspoon cumin
  • 1 tsp coriander seeds
  • 2 cloves minced garlic
  • Sprinkle of salt and pepper
  • 3 sprigs basil – finely chopped
  • 3 sprigs fresh coriander / finely chopped
  • 1 tbsp lemon juice
  • 1 tbsp nutritional yeast
  • 4 tbsp buckwheat flour
  • 1 tbsp Extra Virgin Olive Oil
  • NOURISH BOWL INGREDIENTS:
  • 1 bunch steamed Bok Choy
  • Sliced cucumber
  • 1 cup baby spinach
  • 1⁄4 cup Kehoes Beetroot & ginger Sauerkraut
  • 1 teaspoon Niulife coconut aminos
  • Hummus
  • Cherry tomatoes
  • 1/3 cup steamed brown rice

 

 

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METHOD:

  1. In a large mixing bowl, add steamed/boiled pumpkin and mash well using a fork until no chunks remain and smooth.
  2. Add in grated beetroot and mix well together with the pumpkin.
  3. Mix in drained lentils along with spices – paprika, cumin, coriander seeds, garlic, salt and pepper.
  4. Add chopped herbs – basil & coriander, lemon juice and cooked quinoa. Mix well.
  5. Finally, stir in nutritional yeast, buckwheat flour and EVOO. The mixture should resemble a dough like sticky consistency.
  1. Divide into 14 equally sized portions and roll into round balls and place onto baking paper.
  2. Cook two ways:
    For air fryer: cook on 180 degrees for 15 minutes, or until falafels are crispy and golden brown.
    For fry pan: heat avocado oil in a large fry pan and add falafels to pan (cooking 3-4 at a time). Flip after 4-5 minutes, or until outsides appear golden brown and crispy.
  3. Add suggested nourish bowl ingredients – brown rice, baby spinach as your base and top with cucumber, tomatoes, sauerkraut, coconut aminos and hummus. Add falafels and enjoy!
  4. Store falafels in an airtight container in the fridge for 3-4 days or in the freezer for up to 3 months.

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