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Gut Friendly Recipes

Butternut squash falafels

Butternut squash falafels
Writer and expert2 years ago
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“The production of our ‘happy hormone’ serotonin depends on good intakes of the vitamins folate and vitamin B6. This dish provides plenty of both along with plenty of fibre to keep the gut healthy.” Dietitian Dr Sarah Schenker.

Gluten free, vegan

Makes 8


  • 250 g ready to eat red lentils
  • 250 g butternut squash, peeled and sliced
  • 1 tsp olive oil
  • 1 tsp cumin seeds
  • 200 g firm tofu, cubed
  • 2 spring onions, finely sliced
  • 1 clove garlic, peeled and crushed
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp chilli flakes
  • - A handful of fresh coriander, finely chopped
  • 2 tbsp red quinoa, uncooked
  • 1 tbsp ground almonds
  • 2 tsp sesame seeds
  • - Olive oil



Pre-heat the oven to 200ºC.


Place the butternut squash in a small roasting pan, drizzle with olive oil, add the cumin seeds and season with a pinch of salt and freshly ground black pepper.


Bake for 20-25 minutes until softened. Allow to cool and chop into small pieces.


Place the lentils in a large bowl and add the roast butternut, tofu, spring onions, garlic, spices, chilli flakes and coriander. Season well and combine with your hands. Shape into 8 balls.


Mix the quinoa, almonds and seeds in a bowl and coat each ball. Chill in the fridge for 30 minutes.


Heat the olive oil in a large frying pan and fry the falafels for 5-6 minutes on each side until golden and cooked through.

Writer and expert
View precisionbiotics's profile