3 Bean Falafel

When I plan my meals for the day I tend to think about it quite strategically. That’s why this 3 Bean Falafel recipe is such a recurring lunch in my house

I like to be as healthy as I can but at the same time, I couldn’t go through a day eating boring food. That’s a sure-fire way to end up binging on massive chunks of toast and running to the shop for something sweet in the evening.

For breakfast I have a few stables I alternate throughout the week. Like porridge, eggs one way or another or fruits and yoghurt.

My dinner, I like to be really delicious it really makes a day if you have something to look forward to it at the end. Still nutritious but it has to be something to look forward to.

So Lunchtime is where I really try to pack in the nutrition.
Right in the middle of the day so you can assess how your feeling and what you fancy eating.

So if I only managed a banana and coffee for breakfast, Or I burn the dinner and we end up with an oven pizza the local shop at least I’ve made an impact at lunch.

Thes 3 bean Falafel are super nutritious protein-packed with 3 types of legumes. They are delicious so won’t leave you reaching for dessert and so versatile once you’ve got the hang of it you can tweak and experiment any way you like.

I always make a batch and put them straight in the freezer once they are cool to get out as and when I fancy them.

So here is Your Falafel Recipe :


1 x 400g tin Butter Beans
1 x 400g Tin Chickpeas
200g Fresh or Frozen edamame beans
2 cloves of garlic
zest of one lemon
Parsely (2tbsp when chopped)
Mint (2tbsp when chopped)
salt and pepper
1 onion
olive oil
Tahini ( optional)

Start by Roasting the garlic on a small tray in the oven for 10 minutes
Gas mark 6 /200C.

Put all the beans in a pan of water bring to the boil.
Cook as per the instructions usually around 4-5 minutes

Fry the onion in a little olive oil until soft.

Zest your lemon, and roughly chop your herbs

When the garlic is roasted and cooled enough to handle finely chop or grate and add to your herb mix with some salt and pepper.

Mash the cooked beans all together with a fork or potato masher, the Edamame beans will stay a bit chunky. This adds a little bite to your Falafel.

Mix all of the Falafel ingredients together in a bowl

Add the egg a glug of olive oil if the consistency is a little dry and Tahini if you’re using it. I add this in for nutritional value.

Mix thoroughly and shape into 12 Falafel disks fry in a bit of olive oil on medium-low heat for 4 minutes on each side.

Serve on salad, or in Pitta bread or a wrap.

My favourite way to eat my 3 bean Falafel’s is in a wholemeal pitta with grated carrot, Baby spinach leaves and Sliced peppers with a bit of mayonnaise and CHilli relish.