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.


Potato & Chorizo Quesadilla

Potato & Chorizo Quesadilla

Potato & Chorizo Quesadilla PREP TIME: 20 min COOKING TIME: 10 mins SERVES: 12 INGREDIENTS1 chorizo, finely diced1 small brown onion, finely diced1 cup leftover Spud Lite mashed potato, warm2 teaspoons chipotle chilli in adobo sauce½ cup vintage cheddar¼ cup...

Potato Gems

Potato Gems

Potato Gems PREP TIME: 15 min COOKING TIME: 20 mins SERVES: 40 INGREDIENTS800g Spud Lite potatoes ¼ cup grated parmesan 1 ½ teaspoons dried English mustard1 ½ teaspoons garlic powder1 ½ teaspoon sweet smoked paprika1 teaspoon dried mixed herbs1 tablespoon flourSalt...

Potato & Chicken Caesar Salad

Potato & Chicken Caesar Salad

Potato & Chicken Caesar Salad PREP TIME: 20 min COOKING TIME: 20 mins SERVES: 4 - 6 INGREDIENTS750g Baby Spud Lite potatoes, quartered4 extra-large eggs2 teaspoons olive oil400g chicken tenderloins1 cup croutons250g smoked bacon, diced1 baby cos lettuce, rinsed...


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!