Nutritious, delicious beetroot

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ST AD Beetroot falafel 03 INLSA Recipe: Beetroot falafel

BEETROOT SALAD

Serves 4 to 6

Caramelised pecan nuts

50g pecan nuts

30ml icing sugar

olive oil for shallow frying

pinch of cayenne pepper

Dressing

60ml olive oil

3ml smoked paprika

15ml white wine vinegar

10ml lemon juice

salt and pepper

12 baby beetroots, boiled, peeled and trimmed

125g cherry tomatoes, halved

a pillow packet of rocket

125ml pomegranate rubies

2 wedges of preserved lemon, flesh removed and discarded and rind julienned

125ml chopped parsley

NUTS: Boil the nuts in water for 5 minutes, drain and pat dry on absorbent paper. Place nuts and icing sugar in a bowl and toss to coat well.

Heat a little oil in a small saucepan over a medium-high heat.

Add the nuts and cook for 2 minutes or until golden. Drain on absorbent paper.

Season to taste and sprinkle with cayenne. Cool and chop coarsely.

DRESSING: Place the olive oil in a small saucepan and heat over low heat until just lukewarm. Add paprika and stand for 5 minutes.

Transfer to a bowl, add vinegar and lemon juice, season to taste with salt and pepper and whisk to combine.

BEETROOT: Place beetroots, tomatoes and rocket in a bowl, add 60ml of dressing, season to taste and toss to combine.

Combine the pomegranate seeds, chopped nuts, preserved lemon rind and parsley in another bowl.

Add 30ml dressing, season to taste and toss to combine.

Divide the beetroot mixture among the bowls, then top each one with the pomegranate mixture.

Serve immediately.

BEETROOT FALAFEL

Serves 4

15ml olive oil

2 onions, chopped

10ml ground cumin

2 x 400g cans of chickpeas, drained

500g raw beetroot, peeled, trimmed and coarsely grated

250ml fresh breadcrumbs

1 egg

15ml tahini

vegetable oil, for brushing or frying

Heat the olive oil in a frying pan and gently fry the onions until softened.

Add the cumin and cook for 1 minute, then scrape the mixture into a food processor.

Add the chickpeas, two thirds of the grated beetroot, breadcrumbs, egg and tahini.

Blend to a rough paste, then scrape into a bowl, stir in the remaining grated beetroot and season well.

With damp hands, shape the mixture into about 20 balls and place them on a baking tray lined with baking paper.

Chill until ready to cook.

Heat the oven to 200°C.

Brush the falafels with a little vegetable oil and bake for 20-25 minutes until crisp.

Alternatively, heat the oil in a deep wok or pan and fry in batches. Drain on paper towel.

BEETROOT RISOTTO

Serves 4 to 6

500g beetroot, boiled, peeled and cut into wedges

30ml olive oil

knob of butter

1 onion, finely chopped

10ml chopped garlic

250g risotto rice

200ml white wine

1 litre hot vegetable stock

60ml grated Parmesan cheese

60ml sour cream

chopped dill for serving

Preheat oven to 180°C.

Place the beetroots on a large sheet of foil on a baking sheet. Toss with a little of the olive oil, season and cook for 30 minutes. Remove from the oven.

Puree about a quarter of the beetroots and dice the remainder.

Meanwhile, heat the remaining olive oil with the butter in a pot. Add the onion and garlic and cook for 3- 5 minutes until translucent.

Add the rice and stir until well coated with the butter and oil. Pour over the white wine and allow the mixture to simmer for 5 minutes.

Add one ladle of stock at a time, stirring continuously. Do this until the rice is just tender and most of the stock has been used. Add the Parmesan, beetroot puree and chopped beetroot and heat through.

Serve with some sour cream and dill, scattered with extra Parmesan.

BRAISED CABBAGE WITH BEETROOT AND APPLE

Serves 6

1 red cabbage, thinly sliced

4 medium beetroots, peeled and coarsely grated

1 apple, peeled and coarsely grated

1 red onion, finely sliced

50g butter

45ml red wine vinegar

45ml brown sugar

1 cinnamon stick

salt and pepper

Put the cabbage, beetroots, apple and onion in a large casserole.

Add the remaining ingredients. Season well.

Cover with a tight-fitting lid and simmer gently for about an hour, stirring occasionally, until the cabbage is tender.

Remove the cinnamon stick. Season and serve.

BEETROOT AND FETA PHYLLO PARCELS

Makes 6 parcels

4 beetroots, boiled, peeled and diced

15ml olive oil

salt and pepper

30ml balsamic glaze

250ml couscous

250ml hot vegetable stock

45ml chopped coriander

100g feta cheese, diced

6 sheets of phyllo pastry

80g butter, melted

Put the beetroot into a roasting pan and drizzle with olive oil, season with salt and pepper and drizzle with the balsamic glaze. Roast at 180°C for 20 minutes. Remove and cool.

While the beetroot is roasting, prepare the couscous.

Put the couscous in a bowl and add the hot stock. Cover and set aside for two minutes. Fluff with a fork.

Stir in the coriander and feta cheese , then season well. Add the beetroot and toss to combine.

Lay a sheet of phyllo pastry on your work surface. Brush with melted butter.

Fold in half lengthwise brushing with butter.

Place a generous spoonful of the couscous mixture about 5cm from the base of the pastry. Lift the pastry over the filling fold in the sides and roll up to form a parcel.

Brush with butter and place on a baking tray. Repeat with the remaining filling and pastry.

Bake at 180°C for 20-30 minutes until golden brown.

Serve warm.


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