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Falafels & Cannellini Bean Stew with Tahini Sauce & Parsley
Simmer full-of-fibre cannellini beans till silky, smooth and simply swoon-worthy with smoked paprika for a flavour punch. Top with GOSH! Moroccan-spiced falafels and finish with a zingy tahini drizzle and fresh parsley.
2/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 2 tsp maple syrup (use half) (maple syrup(100%))
- 1 courgette (use half)
- 200g passata (use half) (tomatoes, salt, citric acid)
- 1 unwaxed lemon (use half)
- 10g vegetable stock powder (use half) (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 110g baby tomatoes (use half)
- 2 garlic clove
- 9 Moroccan falafels with sweet dates, lemon & parsley (use half) (Chickpeas (39%) (Water, Chickpeas), Cauliflower, Onion, Dates (9%), Rapeseed Oil, Potato Flake, Sweet Potato, Dried Red Pepper (3%), Garlic Puree (Water, Garlic Granules), Coriander, Lemon Juice Concentrate, Salt, Parsley, Raising Agent (Sodium Bicarbonate), Ground Coriander, Ground Paprika, Ground Cumin, Ground Cinnamon, Mint, Ground Black Pepper, Chilli Flake.)
- 1 tbsp tahini (use half) (Sesame)
- 1 handful of fresh flat-leaf parsley (use half)
- 1 onion (use half)
- 1 tbsp smoked paprika (use half)
- 230g cannellini beans (use half) (cannellini beans, water, salt)
Nutritional Information
Calories: 566
Protein: 19g
Carbs: 63g
Fat: 24g
Ingredients
- 1 handful of fresh flat-leaf parsley
- 1 unwaxed lemon
- 2 tsp maple syrup (maple syrup(100%))
- 1 tbsp tahini (Sesame)
- 9 Moroccan falafels with sweet dates, lemon & parsley (Chickpeas (39%) (Water, Chickpeas), Cauliflower, Onion, Dates (9%), Rapeseed Oil, Potato Flake, Sweet Potato, Dried Red Pepper (3%), Garlic Puree (Water, Garlic Granules), Coriander, Lemon Juice Concentrate, Salt, Parsley, Raising Agent (Sodium Bicarbonate), Ground Coriander, Ground Paprika, Ground Cumin, Ground Cinnamon, Mint, Ground Black Pepper, Chilli Flake.)
- 10g vegetable stock powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 200g passata (tomatoes, salt, citric acid)
- 1 tbsp smoked paprika
- 230g cannellini beans (cannellini beans, water, salt)
- 1 courgette
- 110g baby tomatoes
- 2 garlic clove
- 1 onion
Nutritional Information
Calories: 561
Protein: 19g
Carbs: 62g
Fat: 24g
Falafels & Cannellini Bean Stew with Tahini Sauce & Parsley
Simmer full-of-fibre cannellini beans till silky, smooth and simply swoon-worthy with smoked paprika for a flavour punch. Top with GOSH! Moroccan-spiced falafels and finish with a zingy tahini drizzle and fresh parsley.
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Cooking Instructions
Before you start
- Pull out a large lidded frying pan, a small bowl, a sieve & a measuring jug
Do the prep
- Peel and finely dice the onion. Finely chop or crush the garlic. Cut the courgette into 1cm chunks. Halve the tomatoes. Drain and rinse the beans
Time to fry
- Heat the large frying pan with 1 tbsp oil on medium-high heat. Once hot, add the onion and courgette and cook for 5-6 mins, until softening. Season with salt and pepper
- Add the tomatoes, garlic and paprika and cook for a further 2 mins
Simmer the stew
- Stir the passata, stock powder, beans and 150ml water (75ml for 1 person) into the pan and bring to a boil, then simmer for 2-4 mins
- Place the falafels into the beans, pop a lid on the pan, lower the heat to medium and simmer for 6-8 mins, turning halfway through, until warmed through
Final touches
- Put the tahini pot in a bowl of hot water for 1 min to loosen. Quarter the lemon
- In the small bowl, combine the tahini, maple syrup, a squeeze of lemon juice, 1 tbsp hot water (1/2 tbsp for 1 person) and a pinch of salt. Mix until smooth. Add a splash more water until you reach drizzling consistency
- Finely chop the parsley, then stir half into the beans
Plate up
- Share the falafels and beans between bowls. Drizzle with the tahini sauce and sprinkle with the remaining parsley. Garnish with the remaining lemon wedges
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