For the falafel:

  • 400 g tin butter beans in water by Sainsbury's, drained
  • 1 clove garlic
  • 28 g pack fresh flat-leaf parsley by Sainsbury's, washed
  • 2 tbsp fresh chopped mint leaves, washed
  • 1 small onion, halved
  • zest and juice of 1 lemon
  • 0.5 tsp ground cumin by Sainsbury's
  • 0.5 tsp ground coriander by Sainsbury’s
  • 0.5 tsp paprika by Sainsbury’s
  • 0.5 tsp baking powder by Sainsbury's
  • 1 tsp vegetable oil by Sainsbury's

For the salad:

  • 100 g courgettes, washed and ribboned
  • 80 g carrots, washed and ribboned
  • 1 red pepper, washed and sliced
  • 120 g tin naturally sweet sweetcorn in water, drained
  • 60 g cherry tomato, washed and halved
  • 32 g sunflower seeds by Sainsbury's
  • 32 g pumpkin seeds by Sainsbury's
  • 40 g cashew nuts by Sainsbury's
  • 4 freefrom white pitta bread, to serve
  • 35 g wild rocket by Sainsbury's, to serve


  1. 1

    Preheat the oven to 190°C, fan 170°C, gas 5. To make the falafel, place all of the ingredients into 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. Serve the falafel in a warm freefrom pitta with the rocket. You can add some fresh coriander to 4 tbsp of soya yogurt for a light dressing (optional) or, if you're not avoiding gluten, you can add quinoa to the top of the salad.

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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