Kale & Black Bean Cakes/Falafels with Low-fat houmous
Kale & Black Bean Cakes/falafels
Gluten free/ vegan
This recipe makes 21 medium beancakes or 30 small falafel balls
These lovely tasty treats can be made in advance and frozen until needed. Make them small or roll into balls and serve with dips for a fabulous addition to any buffet table or picnic or make them larger and accompany it with gravy or sauce with vegetables. A filling replacement for a nut roast or on a roast dinner. Sandwich in gluten free roll with salad serve with chips for a burger meal.
Below is my basic recipe but tweaks can be made to change the flavour. You can change the carrots for beetroot, when I do this I also change the butter beans for red kidney beans and add a large handful of fresh mint leaves. Once you have the basic recipe you can play around with various flavour combinations depending on what you have in the fridge and pantry.
Not only are these bean cakes delicious and easy to make they are packed full of protein, nutrients and low fat.
2 red onions
2 cloves garlic
80g baby kale leaves (you can also use spinach)
400g tin/carton chickpeas
400g tin/carton black beans
215g tin /carton butterbeans
Tsp garlic powder
1tsp onion granules/powder
2 tsp dried harissa spices ( use more or less depending on taste and strength of your spice- this is good place to start)
Handful of fresh coriander
Juice and zest of 1 small lime (use juice ½ lime if making small falafel shapes or mix may be too wet)
Heaped tbsp tomato puree
½ tbsp black onion seeds
2tbsp chickpea flour (often called gram or Besan flour)
In a food processor put the carrots, onion & garlic and pulse until resembles veg couscous. Then add the kale and coriander, blitz again, add all spices and ingredients apart from the beans and flour. Blitz to combine.
Add the beans to the mix. It is important that from now you do not blitz as you do not want the mix to go too smooth as this will resemble a dip rather than a bean mix. Pulse the mix and check after each pulse. You are aiming to break up most of the beans to a rough mash mix. This usually take 5-6 pulses (depending on the strength of your processor this could be more or less)
Transfer the mix to a large mixing bowl and add the chickpea flour. Combine with a spoon. Add salt and pepper to season.
Allow the mix to stand for 10 minutes while you preheat oven to 200c and prepare two large baking sheets with baking parchment lightly oiled. (I used a couple of squirts of spray oil)
Roll your mix into small balls or burger shapes, place on prepared baking sheet, spray with a little oil, and bake in the oven for 20-25 minutes carefully turning over half way through cooking.
Chefs tip. If the mix is a little too wet place in fridge to firm up a little before shaping.
Healthy Low-fat Houmous
Gluten free/ vegan makes one bowl.
I love Houmous but am conscious of the amount of oil it can contain. This recipe is fresh and uses no oil so can be enjoyed guilt free.
400g Tin/ carton chickpeas drained (keep the liquid-Aquafaba, to use as egg replacement in other recipes)
Large clove of garlic (using smoked garlic adds a beautiful richness to this recipe)
1 heaped tbsp chopped fresh coriander
½ tbsp Tahini
Zest and juice 1 lime
2-3 tbsp water
Salt & pepper
Put all ingredients into the food processor and bend to desired consistency. If too thick add more water. If using as a dip I like it quite smooth however if using for toast and toppings I like the consistence more like pate.
For a flavour twist use kidney beans in place of chickpeas and mint in place of coriander.
Recipe by Sara Matthews @saramatthewsYGF
With summer now well on the way and the weather man’s promise of good weather, picnics and bbq’s are on the agenda. So, this I thought I...
With the promise of sunny weather and Spring well and truly here, when the weather allows we can enjoy some alfresco dining. Whether it’s ...