For the falafel

  • 400g tin butter beans in water, drained
  • 1 clove garlic
  • 28g pack fresh flat-leaf parsley, washed
  • 2 tbsp fresh mint leaves, washed and chopped
  • 1 small onion, halved
  • Zest and juice of 1 lemon
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp paprika
  • ½ tsp baking powder
  • 1 tsp vegetable oil
  • 4 gluten-free pitta bread, to serve
  • 35g wild rocket, to serve

For the salad

  • 100g courgettes, washed and ribboned
  • 80g carrots, washed and ribboned
  • 1 red pepper, washed and sliced
  • 120g tin naturally sweet sweetcorn in water, drained
  • 60g cherry tomato, washed and halved
  • 32g sunflower seeds
  • 32g pumpkin seeds
  • 40g cashew nuts


  1. 1

    Preheat the oven to 190°C/gas mark 5. Place all the ingredients for the falafel in a food processor and blend until smooth. With wet hands, divide and shape the mixture into 12 balls. 

  2. 2

    Place the balls on a lined baking tray and cook in the oven for 15-20 minutes until golden brown. Leave to cool before removing from the tray. Set to one side.

  3. 3

    Layer the salad from the bottom up of a jar. If you're not avoiding gluten, you can add quinoa to the top of the salad. Serve the falafel in a warm pitta with the rocket. 

Nutritional Details

Each serving provides
  • Energy 2650kj 633kcal 32%
  • Fat 22.4g 32%
  • Saturates 2.9g 15%
  • Sugars 13.6g 15%
  • Salt 2.19g 37%

% of the Reference Intakes

Typical values per 100g: Energy 666kj/159kcal

Each serving provides

81.6g carbohydrate 12.4g fibre 20.1g protein

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