Name: Quinoa falafel is the high-fibre, hearty snack that will get you through the 3 pm slump
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Ingredients: 1 cup quinoa; 500ml My Perfect Chicken Stock; 400g can chickpeas, drained, rinsed; 1/2 cup finely grated parmesan; 2 green onions, chopped; 2 cloves garlic, crushed; 2 teaspoons ground cumin; Sea-salt flakes and freshly ground black pepper, to season; 1 free-range egg; 1 1/2 cups panko breadcrumbs; 1/4 cup olive oil; 200g tub hummus; 1 cup flat-leaf parsley; Small pita breads, chopped tomatoes, extra flat-leaf parsley, lemon wedges, to serve

The 3 pm slump after lunch hits every working Aussie, and the best way to fix it is with a snack! If you’re sick of your usual hummus and crackers or a chocolate bar from the vending machine (yes, we all do it sometimes!), then Matt Moran’s newest snack recipe is for you.

These quinoa falafels are perfect for keeping you full and happy until dinnertime. Full of fibre and lots of goodness, it’s a healthier option that actually tastes delicious. Whip up a quick hummus on the side, and you’re sorted for your working week snacks!

Ingredients

1 cup quinoa

500ml My Perfect Chicken Stock

400g can chickpeas, drained, rinsed

1/2 cup finely grated parmesan

2 green onions, chopped

2 cloves garlic, crushed

2 teaspoons ground cumin

Sea-salt flakes and freshly ground black pepper, to season

1 free-range egg

1 1/2 cups panko breadcrumbs

1/4 cup olive oil

200g tub hummus

1 cup flat-leaf parsley

Small pita breads, chopped tomatoes, extra flat-leaf parsley, lemon wedges, to serve

Method

Step 1

Place quinoa and stock in a medium saucepan on high heat. Bring to the boil, then reduce heat to low and cook, covered, for 20 minutes or until tender. Fluff with a fork, cool.

Step 2

Rinse and drain chickpeas. Place chickpeas, quinoa, parmesan, green onion, garlic and cumin in a food processor and process until well combined. Transfer to a large bowl, then stir in egg and breadcrumbs. Season with salt and pepper.

Step 3

Heat 1 tablespoon of the oil in a large frying pan on medium heat. Shape 2 tablespoons of the mixture into a patty, then cook for 2 minutes on each side or until golden. Repeat with remaining mixture, cooking the patties in batches and adding oil as needed.

Step 4

Place hummus and parsley in a small food processor, then pulse until combined.

Step 5

Serve the falafel with the green hummus, pita bread, chopped tomato, extra parsley and lemon wedges.

quinoa falafel on tray with green hommus in small dipping bowl and tomato and parsley on top — (Photography: Con Poulos, Styling: Michele Cranston)

Chef Matt Moran Chef

Matt Moran AM is an Australian chef and restaurateur who has appeared on several TV cooking shows, including MasterChef. With more than 40 years of experience, Matt is known for his successful restaurants, including Aria, Chiswick, Chophouse and Rockley Pub. Matt has become a regular contributor to Better Homes and Gardens magazine, creating recipes that are hearty, filling and full of flavour. When he's not working hard in the kitchen, you can find him tending to his kitchen garden on his family farm in the Central Tablelands.