Kidney bean falafel

Ingredients

• 250 g (1½ cups) cooked kidney beans or 1 x 400 g (14 oz) tin, drained and rinsed
• 125 g (½ cup) grated raw beetroot
• 1 small red onion, finely chopped
• 2 garlic cloves, finely chopped
• 3 tsp tahini
• 3 tsp lemon juice
• 30 g (¼ cup) chickpea flour or plain flour
• ½ tsp baking powder
• 3 tsp chopped fresh parsley or coriander (optional)
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• ½ tsp salt
• ¼ tsp ground black pepper
• 1–2 tbsp olive oil

Instructions

1. If you want to bake the falafel rather than fry them, preheat the oven to 180°C (350°F) and line a baking tray with non-stick baking paper.
2. Put the beans, beetroot, onion, garlic, tahini and lemon juice in a food processor and blend until combined but still slightly chunky.
3. Add the flour, baking powder, fresh herbs (if using), spices, salt and pepper. Pulse until it forms a thick mixture that holds together. If it’s too wet, add a little more flour.
4. Shape into 12 small balls (about 30 g (1 oz) each).
5. If you’re baking the falafel, put them on the lined baking tray and brush the tops with olive oil. Bake in the preheated oven for 20–25 minutes, turning them over halfway through, until cooked through.
6. To pan-fry the falafel, heat the oil in a large non-stick frying pan on a medium heat. Add the falafel (in batches if needed) and cook for 3–4 minutes on each side, until crispy and cooked through. Serve warm.

This is an edited extract from Beans by Ali Honour, releasing nationally by Hardie Grant Publishing on 31 March 2026. Photography by Jo Murphy.