The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Smashed Falafels with Quinoa, Sumac Roast Veg Salad & Harissa Tahini Dressing
A vibrant Mediterranean-inspired bowl packed with flavor. Golden falafels sit atop fluffy quinoa with tenderstem broccoli, peppery rocket, and tangy sumac roast veg. Finished with a rich harissa tahini dressing and a squeeze of lemon for a fresh, zesty kick.
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 80g rocket
- 1 handful of fresh flat-leaf parsley
- 180g Tenderstem broccoli
- 1 unwaxed lemon
- 2 tsp maple syrup (maple syrup(100%))
- 2 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 2 tbsp tahini (Sesame)
- 160g quinoa (Quinoa 100%)
- 2 courgette
- 1 tsp sumac
- 18 mediterranean falafel with chickpeas, garlic and basil (Chickpeas (54%) (Water, Chickpeas), Onion (16%), Rapeseed Oil, Potato Flake, Spinach, Garlic Puree (2%) (Water, Garlic Granules), Parsley, Coriander, Lemon Juice Concentrate, Ground Coriander, Basil, Salt, Raising Agent (Sodium Bicarbonate), Golden Linseed, Ground Cumin, Ground Black Pepper, Dried Oregano.)
- 2 onion
Nutritional Information
Calories: 580
Protein: 18g
Carbs: 57g
Fat: 30g
Smashed Falafels with Quinoa, Sumac Roast Veg Salad & Harissa Tahini Dressing
A vibrant Mediterranean-inspired bowl packed with flavor. Golden falafels sit atop fluffy quinoa with tenderstem broccoli, peppery rocket, and tangy sumac roast veg. Finished with a rich harissa tahini dressing and a squeeze of lemon for a fresh, zesty kick.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line 2 baking trays with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a small bowl & a sieve
Roast the veg
- Cut the onions into 8 wedges. Slice the courgette into 1cm thick half-moons
- Place both onto a lined baking tray, toss with the sumac, 2 tsp oil and a pinch of salt and pepper Roast for 18-20 mins, until soft and golden, then allow to cool slightly
Cook the quinoa & make the tahini
- Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain
- Put the tahini pot in the small bowl filled with hot water for 1 min to loosen
- Empty and dry the bowl, then add the tahini and 1 tbsp water and mix until smooth. Add half the harissa, the maple syrup, a squeeze of lemon and a pinch of salt. Mix until smooth and add 1-2 tbsp water to loosen to drizzling consistency, if needed
Time for falafel
- Trim the broccoli and cut into thirds. Roughly chop the parsley
- Place the falafels onto one side of the other lined baking tray. Add the broccoli to the other side, toss with the remaining harissa, 1 tsp oil and season with salt and pepper. Roast for 5 mins
Smash the falafel & assemble the salad
- After 5 mins, use the bottom of a bowl or pan to gently crush each falafel. Drizzle with 1 tsp oil, season with salt and pepper, then return to the oven for 6-7 mins, until golden and the broccoli is cooked through
- Once cooled, add a squeeze of lemon, half the parsley, the pumpkin seeds, the rocket and 1/2 tbsp olive oil. Toss gently to combine. Season to taste with salt and pepper
Assemble the salad & plate up
- Stir the remaining parsley through the quinoa
- Serve the quiona and salad into bowls. Top with the falafels and drizzle over the harissa tahini dressing, with the broccoli alongside
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