Cauliflower and seeds falafels with beetroot hommus

You'll love this twist on the classic Middle Eastern dish.

  • 1 hr cooking
  • Serves 6
  • Print
A low-carb version of the Middle Eastern falafel made with cauliflower and seeds instead of chickpeas and served with homemade hummus and salad.


Cauliflower and seeds falafels
  • ½ cup (100g) pepitas (pumpkin seed kernels)
  • ½ cup (75g) sunflower seeds
  • ¼ cup (35g) sesame seeds
  • 2 tablespoons linseeds
  • 700 grams cauliflower, cut into florets
  • 2 cloves garlic, crushed
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • ½ cup mint leaves
  • ½ cup flat-leaf parsley
  • ½ cup (140g) tahini
  • 2 tablespoons psyllium husks
  • 2 tablespoons lemon juice
  • peanut oil, for deep-frying
Beetroot hummus
  • 4 baby beetroot (100g), unpeeled, trimmed (see tip)
  • 400 grams can chickpeas, undrained
  • ¼ cup (70g) tahini
  • 1 clove garlic, crushed
  • 1½ tablespoons lemon juice
  • ⅓ cup (80ml) extra virgin olive oil
  • 200 grams vegetarian fetta, crumbled
Pickled onion
  • 1 small red onion (100g), sliced thinly crossways
  • ¼ cup (60ml) red wine vinegar


  • 1
    Preheat oven to 180°C/350°F.
  • 2
    Make beetroot hummus and pickled onion.
  • 3
    Heat a medium frying pan over medium-high heat, add pepitas, sunflower seeds, sesame seeds and linseeds; cook, stirring, for 2 minutes or until sesame seeds are golden.
  • 4
    Place toasted seeds in the bowl of a food processor with cauliflower, ¼ cup (60ml) water and the remaining ingredients (except the peanut oil); process until mixture forms a coarse paste. Season well.
  • 5
    Line an oven tray with baking paper. Shape heaped tablespoons of kofta mixture into ovals; place on tray.
  • 6
    Fill a medium saucepan two-thirds full with peanut oil, heat to 160°C/325°F (or until the oil sizzles when a small cube of bread is added). Working in batches of six at a time, fry kofta for 5 minutes or until dark golden and cooked through. Remove with a slotted spoon; drain on paper towel.
  • 7
    Serve koftas with hummus and pickled onion.
Beetroot hummus
  • 8
    Wrap each beetroot in a piece of foil; place in a small shallow roasting pan. Roast for 50 minutes or until tender. When cool enough to handle, peel the beetroot then cut each into quarters. Reserve ¼ cup of the chickpeas to serve.
  • 9
    Blend or process beetroot, remaining chickpeas, tahini, garlic and juice until combined. With motor operating, gradually add oil in a thin steady stream; process until mixture is smooth. Spoon hummus on a platter; top with reserved chickpeas, the fetta and parsley. Season to taste.
Pickled onion
  • 10
    Place onion and vinegar in a small bowl; stand for 30 minutes. Drain before serving.


Psyllium husks are available at vitamin and health food stores, as well as large supermarkets.To save time, use purchased ready-cooked beetroot instead, or buy ready-made beetroot hummus.

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