Potato, Carrot & Herb Falafel Nourish Bowl

PREP TIME: 30 min

COOKING TIME: 1 hour 40 min



½ cup quinoa, rinsed
1 cup (250ml) vegetable stock
1 tablespoon mint leaves, roughly chopped
1 Lebanese cucumber, diced
2 cups baby spinach,
1 medium beetroot, peeled and gated
½ punnet cherry tomatoes, halved
1/3 cup sauerkraut, drained


450g Spud Lite potatoes
½ x 400g tin chickpeas, drained & rinsed
1 small carrot, peeled & finely grated
1 small red onion, peeled and finely diced
2 cloves garlic, crushed
½ long red chilli, deseeded and finely chopped
½ teaspoon ground cumin
½ teaspoon ground coriander
1 tablespoon chopped coriander leaves
1 tablespoon chopped mint leaves
¼ cup (35g) sesame seeds

Tahini sauce
½ cup natural vegan almond yogurt
2 tablespoons tahini 
1 clove garlic, crushed
Juice of a lemon
Salt flakes and freshly ground black pepper


Preheat oven to 180°C (160°C fan-forced) and line a baking tray with baking paper.

Place whole potatoes into preheated oven and bake for 1 hour or until cooked through. Set aside for 10 minutes to cool slightly before removing skins and placing flesh in a medium mixing bowl.

Place chickpeas in a food processor and process until finely chopped.

Add chopped chickpeas, carrot, onion, garlic, chilli, cumin, ground and fresh coriander and mint to the cooked potato, mixing until well combined. Using a tablespoon as a measure, roll heaped spoonfuls of mixture into balls and roll in sesame seeds. Place falafel balls on prepared baking tray in preheated oven for 40 minutes.

Meanwhile for the tahini sauce, combine all ingredients together in a small food processor, processing until smooth and well combined. Cover and refrigerate until required.

For the quiona, place drained quinoa in a medium saucepan with stock over a medium heat. Cover and cook for about 15 minutes, or until the liquid has evaporated and the quinoa unravels and expands. Remove from heat and allow to cool.

To assemble nourish bowls, combine cooked quinoa, mint, cucumber, salt and pepper together, stirring until combined. Evenly divide quinoa mixture between four bowls. Top each bowl with baby spinach, beetroot, cherry tomatoes, sauerkraut and cooked falafel. Serve with tahini dressing.


Saag Aloo Twice Baked Potatoes

Saag Aloo Twice Baked Potatoes

Saag Aloo Twice Baked Potatoes PREP TIME: 15 min COOKING TIME: 55 min SERVES: 4 INGREDIENTS4 Spud Lite potatoes2 teaspoons olive oil2 teaspoons mild curry paste (eg. Korma)1 small brown onion, thinly sliced 1 clove garlic, crushed½ punnet cherry tomatoes, halved and...

Prawn and Potato Yellow Curry

Prawn and Potato Yellow Curry

Prawn and Potato Yellow Curry PREP TIME: 15 min COOKING TIME: 20 min SERVES: 4 INGREDIENTS1 teaspoon vegetable oil2 tablespoons yellow curry paste 400ml can coconut milk ½ cup vegetable stock1 tablespoon light brown sugar1 tablespoon fish sauceJuice of a lime 2 kaffir...

Potato Shakshuka

Potato Shakshuka

Potato Shakshuka PREP TIME: 15 min COOKING TIME: 45 min SERVES: 4 INGREDIENTS 2 tablespoons olive oil400g Spud Lite baby potatoes, quartered 1 medium red onion, diced1 clove garlic, crushed1 teaspoon coriander seeds½ teaspoon cumin seeds1 teaspoon sweet paprika1 large...


Johns Rd,
Virginia SA 5120
(08) 8380 9096




Want more Spud Recipes? Join the Spud Team for access to our delicious recipes and exclusive deals!