Using a food processor makes really light work of homemade falafels and these broad bean, pea and coriander falafels with a zesty cranberry wild rice is a perfect midweek meal.
If you can’t get hold of wild rice on its own, use a basmati and wild rice mix instead (but do check the cooking instructions on the pack, as they may differ).
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Yields:
4 serving(s)
Prep Time:
30 mins
Cook Time:
45 mins
Total Time:
1 hr 15 mins
Cal/Serv:
469
Ingredients
For the falafel
1 onion, roughly chopped
1 garlic clove, crushed
200 g fresh or frozen broad beans, defrosted and patted dry if frozen
100 g frozen peas, defrosted and patted dry
3 Tbsp. chickpea/gram flour, see GH TIP
small handful coriander (stalks and leaves)
1 tsp. ground cumin
finely grated zest 1/2 lemon
1 Tbsp. olive oil
For the rice
225 g wild rice, see intro
100 g dried cranberries
small handful coriander, roughly chopped
juice 1/2 lemon
small handful alfalfa sprouts
To serve, optional
25 g roasted fava beans (broad beans), roughly chopped if large
natural yogurt or hummus
Directions
Step 1Line a baking tray with baking parchment. For the falafel, in a food processor, pulse the onion, garlic, broad beans, peas, flour, spices, lemon zest and plenty of seasoning until finely chopped and the mixture starts to clump together.
Step 2Scrape mixture into a bowl, divide and shape into 12 equal balls and place on the lined tray. Cover and chill for 30min (up to 24hr) to firm up slightly.
Step 3Preheat oven to 200°C (180°C fan) mark 6. Bring a medium pan (that has a lid) of salted water to the boil. Add the rice, cover and simmer for 35-40min, or until the rice is tender. Drain well and return to the pan (off the heat).
Step 4Meanwhile, brush the falafel with the oil and cook in the oven for 25-30min, or until golden.
Step 5Mix the cranberries, coriander and lemon juice into the rice, along with plenty of seasoning. Divide between 4 plates and top with the falafel. Sprinkle over the alfalfa sprouts and roasted fava beans, if using. Serve with a dollop of yogurt of hummus, if you like.
GH TIP: As we’re trying to avoid wheat here, chickpea flour is a great alternative. But you can use plain flour, if you prefer.
The GH Kitchen Team are Good Housekeeping’s resident recipe developers and all-round food obsessives. GH Kitchen Director Sarah Akhurst is our resident hosting pro and loves nothing more than putting on a foodie feast for friends. Our GH Kitchen Manager Linzi Pucino is our very own Italian food expert (originally hailing from the North East of Scotland!) and can be found working her way through midweek recipes that cover all bases, from haggis to ragu! Our Kitchen Editor Nadine Brown loves digging into the stories behind her favourite foods and enjoys applying her eclectic tastes to more modern, flavour-forward recipes - just don't give her too much chilli! Our Junior Food Content Produce Frankie Prichard combines a love of beautiful presentation and flavour-led, seasonal cooking in her recipe development, along with a passion for bringing people together through food. With a wealth of professional kitchen experience between them, they’re dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work every single time
