Beetroot Falafels with Cashew Sour Cream


These tasty bites are very nutritious and one of your five a day. They can be a meal on their own, or you can eat them as leftovers for up to two days if they are kept in the fridge. They make a great snack on the go too.  The cashew cream is a delicious alternative to dairy cream, full of protein and essential fatty acids along with a wide range of vitamins and minerals. At every stage of preparation of this recipe you can encourage your children to smell, taste and get involved with the ingredients.


Ingredients for 20 Falafel


250g cooked beetroot

400g can drained chickpeas

4-5 tablespoons gram flour

large bunch of ripped coriander

2 cloves of garlic

2 teaspoons of ground cumin

1 onion chopped

Ingredients for Sour Cream


200g cashew nuts

4 sticks of spring onion

2 cloves of garlic

juice of 2 limes

pinch of salt


 First make the Falafel...


  1. Chop the onion into fine dice and place into a frying pan with some olive oil , fry until soft and add the cumin. Take off the heat and set aside.

  2. When beetroot are soft they can easily be cut with a toddler friendly knife so assist your child in roughly chopping the beetroot, they can mash in their hands too. Place in the bowl of the food processor.

  3. Place the drained chickpeas in to a bowl and encourage your child to crush the chickpeas with their hands. Place the chickpeas into the bowl of the food processor

  4. Now crush the garlic in a garlic crush and help your child do this - it is very satisfying to see the minced garlic come out of the crusher. Place the garlic in to the food processor.

  5. Have fun ripping up the coriander , pulling off leaves and add it to the bowl.

  6. Now add a few tablespoons or handfuls of gram flour and pulse in the food processor.

  7. Once the mixture has loosely come together in the processor tip out the mixture into a bowl and start forming in to balls or use an ice cream scoop to form balls,

  8. Place the balls into an oiled muffin tray, brush with olive oil

  9. Place in a pre heated oven at 180 for about 25 minutes.


 Then make the Cashew  Sour Cream...


  1. Cover the cashews in boiling water and let it soak in for about 1 hour.

  2. Once they are ready place in a blender or food processor with half the soaking liquid

  3. Snip up the spring onion,  crush the garlic,  juice the limes and add all to the food processor – snipping squeezing and putting can all be done by your mini-chef.

  4. Add the salt.

  5. Now blitz up the mixture until you have a thick paste - this may take 2/3 minutes

  6. Add some more of the soaking liquid until you have the desired consistency

  7. Taste and adjust the seasoning as necessary.

  8. Use as a dip for the falafel, carrot sticks, pitta bread anything that you