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Good Living / Legumes

Beetroot Falafel

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Beetroot Falafel


  • Soak the chickpeas a deep bowl full of water for 6-8 hours or overnight. Drain.
  • Preheat oven to 180* C (350* F) Fan.
  • Finely chop the onion and garlic.
  • Place a pan over medium heat.
  • Add the olive oil and onion. Sauté for 1 minute.
  • Add the garlic and sauté for 3-5 minutes. Stir with a wooden spoon until golden.
  • Add the cumin and sauté for 2 minutes.
  • Remove pan from heat and transfer the onion mixture to a bowl. Set aside to cool.
  • In a food processor, add the chickpeas, boiled beetroots, breadcrumbs, egg, lemon zest, parsley, salt and onion mixture.
  • Beat for 4-6 minutes until all of the ingredients are completely incorporated.
  • Shape falafel shaped balls that are 5 cm in diameter and 1 cm thick.
  • Transfer to a baking pan lined with parchment paper.
  • Bake for 20-25 minutes.
  • When ready, remove from oven.

For the tahini sauce

  • Mince the garlic and transfer to a bowl.
  • Add the tahini, lime zest, lime juice, salt and pepper.
  • Mix with a spoon until completely combined.  

To serve

  • In a bowl, add the rocket leaves, cherry tomatoes cut in half, spring onion cut into rounds, olive oil, salt, pepper and pine nuts.
  • Mix well with a spoon and serve with beetroot falafel and tahini sauce.
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Nutrition information per portion

Calories (kcal)
22 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
24 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
11 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
18 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
8 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
42 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
48 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
8 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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