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Buffalo Cauliflower Salad with Beetroot Falafel

This recipe was created for our Vegan cookery classes, it’s a healthy option which is big on taste – the chickpeas in the falafel are high in protein (19g of protein per 100g) their nutty taste and grainy texture pairs well with the beetroot (which can help with lowering blood pressure and weight loss). This recipe developed by our Fit Food chef has many additional healthy ingredients to add flavour, texture and benefits to the meal.

The recipe was used as a starter in the cookery classes but could easily be a main dish. 

Ingredients: For the baked cauliflower

  • 1 head of cauliflower, cut into florets
  • 1tbsp of Cajun spice
  • 1tbsp of olive oil
  • 4tbsn of hot sauce
  • 2tbsp of coconut oil
  • 2 peeled tomatoes
  • 1 onion, diced
  • 2 cloves of garlic, crushed
  • 2tbsp of coconut yoghurt

Ingredients:  For lemon tahini dressing

  • 150ml of plant-based yoghurt
  • 1tsp of tahini
  • 1 lemon, zest and juice
  • 1 clove of garlic, crushed
  • Seasoning
  • 2tbsp chopped parsley


Method for baked Cauliflower

Preheat the oven to 185C.

  1. Rub mixture of Cajun and oil into our cauliflower florets, place on a tray with some greaseproof paper on it and bake for 20 minutes.
  2. Meanwhile, heat up a little sauce pan, sauté onion and garlic on coconut oil for 2 minutes, add the tomatoes roughly crushed with your fingers and the hot sauce. Boil for 5 minutes, add the coconut yoghurt and blend. Correct the seasoning
  3. When the cauliflower is tender and slightly charred around the edges, we can take it out, coat in our buffalo sauce and bake for 5 minutes more.

Method for lemon tahini dressing

  1. Place all the ingredients into a food processor and whizz until smooth, if you prefer a less sour dressing you can add a teaspoon of maple syrup.

Ingredients for the beetroot falafel

  • 1 tin of chickpeas
  • 1tbsp of olive oil
  • 1 onion, finely diced
  • 1 lemon, zest and juice
  • 2 cloves of crushed garlic
  • 4tbsp of flaxseed
  • 1 small beetroot, choose steamed or bake yourself
  • 1tsp ground cumin
  • ½ tsp turmeric
  • Handful of chopped coriander and parsley
  • Seasoning

Method for Falafel

  1. Sauté the onion, garlic and spices, add into a food processor with the rest of the ingredients and pulse a few times. Adjust the seasoning to taste, then form the falafels. Place onto a sheet of baking paper and into the oven, bake until crispy but not dry (this depends on shape and size of your falafel, you can always eat one and try).

Plating Up

Almost as important as the taste of the food, making it look nice will make your taste buds happy before you even begin. these additional ingredients will make the plate look great.

To finalise and assemble our salad 

  • 4tbsp of pomegranates
  • Mixed leaf (or shredded baby gem)
  • 1 red onion sliced
  • Handful of cherry tomatoes.

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