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Every weekend I take 3 Simple Actions To Be Real Food Ready for the week ahead. These simple actions allow me to make many different meals. One of these actions is roasting up a whole heap of mixed vegetables – usually potato, sweet potato, pumpkin, red onion, garlic, broccoli, zucchini. This Roasted Vegetable Quinoa Falafel recipe is one of the many ways I use some of the roasted vegetables.

These falafel make a great meal to encourage kids to help themselves to a host of fresh salad ingredients in the middle of the table and a delicious hummus dip. We served ours into a bowl, but you can also have them with wraps too.


1 small sized red onion
1 large clove garlic
thumb nail sized piece of ginger
1/2 cup fresh parsley
150g dried chickpeas*
1 and 1/2 cups roasted mixed vegetables
1 and 1/2 cups cooked quinoa
1 tbsp lemon juice
1 tbsp ground coriander
1 tbsp ground cumin
1 tbsp salt
pepper to taste
3 tbsp gluten free flour
Olive or coconut oil for frying

* you can substitute with 400g of chickpeas but the mixture will be a bit mushier, you can add additional GF flour or chickpea flour to negate this. 


1. Soak and cook chickpeas as per instructions on pack (I soak overnight, drain then rinse, then cover with water bring to boil and simmer for about 2 hours)

2. Place onion, garlic, ginger and parsley into food processor. Blitz til chopped finely

3. Add rest of the ingredients and pulse until a thick paste

4. Pop paste mixture into fridge 30 mins, preferably 1 hour

5. Pour enough of your oil of choice to the frying pan so there is enough to cover the base of the pan and come up half way on your falafels

8. Heat oil over medium heat until its hot not boiling

9. Take a spoonful of the mixture and form a ball – I use an ice cream scoop so I get consistency in the size of the falafels or you could use 2 soup spoons – one to scoop out and the other over the top of the mixture

10. Add the ball to the hot oil and cook one side for 3 minutes, turn and cook the other side for 3 minutes – if it looks like the falafel first side is too cooked (ie. burnt), turn the heat down to low

11. Drain falafel on paper towel, serve and gobble them up!

Another 2 Ways to Enjoy These Falafels

– Throw these puppies in a lunchbox as a finger food with some hummus to dip into.

– Make the falafel larger size like a hamburger patty to make an awesome vegetarian hamburger


Just a reminder, you don’t need to be a master chef, or have a big spotless kitchen to make awesome nutritious meals or snacks for your family.

About The Author

Bel Smith

Belinda Smith is a Mum, a Health & Wellness Coach, and the creator of The Mad Food Science™ Program and The 5 Minute Healthy Lunchbox System™. Belinda has spent the past 2 years travelling Australia in their Big Green Bus “Kaley”, empowering kids to make better food choices, and making it easier for parents to get their kids eating healthier. Bel has visited 90 schools Australia wide and empowered over 20,000 children and parents to make better food choices. She is a Jamie Oliver Food Revolution Ambassador, and was dubbed “The Lunchbox Vigilante” by Channel 7 Sunrise. Bel appears regularly in national and regional TV, radio and press. Her vision is for kids to choose real food every day as their normal food.