Superfood - March-April 2017

18 SUPERFOOD

PROPER HEALTHY FOOD

Falafel with Creamy

Garlic Sauce & Avocado

Hummus

It’s snack time and I wanted to show you that

falafel don’t have to taste as dry and tasteless as

a cardboard bun. And the dip is a trip.

INGREDIENTS

• 450g (1lb) butternut squash or sweet potato,
  peeled and cubed


• 2 tbsp olive oil


• 1 tsp allspice


• 1 tsp chilli fl akes


• 2 tsp ground coriander


• 800g (1¾lb) canned chickpeas,
  drained and rinsed


• small bunch of coriander leaves, chopped


• juice of 1 small lemon


• 1 tsp nigella or onion seeds


• 3 tbsp plain fl our, plus extra to coat


• 5 tbsp sunfl ower oil


• pinch of salt and freshly ground black pepper


• 4 fl atbreads or wraps, to serve

GARLIC SAUCE

• 150g (5½oz) Greek yoghurt


• 100ml (scant ½ cup) buttermilk


• 3 tbsp milk


• 1 fat garlic clove, crushed


• 2 tbsp fl at leaf parsley, fi nely chopped


• 4 tbsp pickled jalapeños, to serve (optional)

AVOCADO HUMMUS

• 400g (14oz) canned chickpeas,
  rinsed and drained


• 3 tbsp tahini paste


• 1 large garlic clove, crushed


• zest and juice of 1 lemon


• 1 large ripe avocado


• 2–3 tbsp cold water


• 1 tbsp olive oil or avocado oil

PREP TIME: 40 MINUTES + 30 MINUTES’ CHILLING

COOKING TIME: 1 HOUR

SERVES: 4–

1. Preheat the oven to 200°C (fan 180°C),
   400°F, Gas Mark 6.


2. In a large roasting tray, toss the squash or
   sweet potato with the oil, allspice, chilli fl akes
   and ground coriander. Season to taste. Place in
   the oven for 30 minutes or until just cooked.


3. Place half of the chickpeas, the roasted
   squash and half the coriander leaves in a food
   processor and blitz several times to create a
   rough-textured mixture. Transfer to a bowl
   and blitz the remaining chickpeas in the food

processor to a coarse texture. Add to the rest

of the mixture and stir through the fl our, most of

the remaining coriander leaves and lemon juice.

Season to taste. Form the mixture into 12 balls.

Flatten gently with the palm of your hand and

sprinkle with the nigella seeds. Set aside in the

fridge for at least 30 minutes to fi rm up.

4. Make the sauce. In a small bowl, combine
   the yoghurt, buttermilk, milk, garlic and parsley.
   Season to taste and set aside.


5. Next, make the hummus. Blitz the chickpeas,
   tahini, garlic and lemon zest and juice together
   in the small bowl of the food processor.
   Scoop the fl esh out of the avocado, add to the
   chickpeas and blitz until smooth. Transfer to a
   bowl and stir through enough of the water to
   create a dropping consistency. Transfer to a
   bowl and drizzle with the oil.


6. Now, return your attention to the falafel.
   Sprinkle some fl our onto a plate and dip each

falafel into it, making sure each one is evenly

coated. Heat the sunfl ower oil in a large non-

stick frying pan over a medium heat. Add the

falafel and gently fry on each side for 5 minutes.

Set aside on kitchen paper then transfer to a

baking sheet and place in the hot oven for 10

minutes.

7. Meanwhile, warm the fl atbreads in a low oven
   for 5 minutes. Assemble the fl atbreads with the
   falafel, a good drizzle of the sauce, a spoonful
   of hummus, the remaining coriander and some
   pickled jalapeños, if you like.

FALAFEL PER SERVING (BASED ON 6 SERVINGS USING

BUTTERNUT SQUASH) 297kcals, 7.2g protein, 18.5g fat,

(2.1g saturates), 22.9g carbs, 5.5g fi bre, 2.3g sugar,

0.1g sodium

GARLIC SAUCE PER SERVING (NOT INCLUDING OPTIONAL

JALAPEÑOS) 29kcals, 2.7g protein, 0.8g fat,

(0.5g saturates), 2.7g carbs, 0.1g fi bre, 2.5g sugar,

<0.1g sodium

AVOCADO HUMMUS PER SERVING (BASED ON OLIVE OIL)

1 61kcals, 4.8g protein, 11.3g fat, (1.6g saturates),

9.4g carbs, 3.8g fi bre, 0.5g sugar, <0.1g sodium

ALL PHOTOGR APHS:© ANDREW BURTON

SF9_P16-19_Nick Knowles SHSD.indd 18 27/01/2017 16: