Spicy falafel koftas with roasted veges and hummus

For a flavourful and low-calorie meal, you can't go past this spicy vegetarian kofta recipe. They're dairy-free and you can have it on the table in only 30 minutes.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

3 cups cauliflower florets
2 carrots, peeled and cut into sticks
2 courgettezucchiniXszucchini, summer squashX, roughly chopped, plus 50g grated courgettezucchiniX
1 tablespoon olive oil
¼ cup pumpkin seeds
4 cups baby spinach leaves
400g falafel mix
½ teaspoon chilli powder
spray oil
100g plain hummus
2 teaspoons water
fresh coriandercilantroX, to serve (optional)

Instructions

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1 Heat oven to 200°C. Combine cauliflower and carrots with oil and bake for 25 minutes until lightly golden. In final 10 minutes of cooking time, add courgette and sprinkle with pumpkin seeds. Remove from oven and toss through spinach leaves.

2 Using wet hands, combine falafel, chilli powder and grated courgette and shape into tablespoon-sized koftas. Spray a heavy-based pan with oil and cook koftas for 2-3 minutes each side.

3 In a small bowl combine hummus and water.

4 Serve roasted veges, topped with falafel koftas and a dollop of hummus and coriander (if using).

Variations

Make it gluten free: Use gluten-free falafel mix and hummus and check chilli powder is gluten free.

Nutrition Info (per serve)

Calories 355 cal

Kilojoules 1490 kJ

Protein 16 g

Total fat 14 g

Saturated fat 4 g

Carbohydrates 35 g

Sugar 10 g

Dietary fibre 12 g

Sodium 580 mg

Calcium 210 mg

Iron 8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.