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Falafels recipe

4 baked falafel served with salad in a split pitta bread

Prep time
15 mins

Cooking time
25 mins

Effort
Medium effort

Serves
4

  • 400g tinned chickpeas in water, rinsed and drained
  • 1 small onion, peeled
  • 1 clove garlic, peeled
  • Wholemeal breadcrumbs (from 1 slice of bread)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tbsp chopped fresh parsley
  • 1 tbsp olive oil

  • To serve:
  • 4 large wholemeal pitta breads
  • A few lettuce leaves
  • 2 medium tomatoes, sliced
  • ¼ cucumber, sliced
  • 4 tbsp zero-fat Greek-style yoghurt
Nutritional information

Nutritional analysis, per serving (1/4 recipe)

  • 1564kJ / 371kcal
  • 16.9g protein
  • 56.5g carbohydrate, of which 7.6g sugars
  • 6.3g fat, of which 0.9g saturates
  • 10.3g fibre
  • 0.4g sodium, equivalent to 0.9g salt

1

Place the onion and garlic in a food processor and chop finely.

If you don't have a food processor, you can still make this recipe. Use a hand blender, or mash the chickpeas with a fork or potato masher.

2

Add the chickpeas, breadcrumbs, cumin, coriander, parsley and olive oil, and mix for a bit longer.

Make leftover bread into breadcrumbs and store in the freezer.

3

Shape into 16 balls and place on a greased or lined baking tray. Chill for 30 minutes.

4

Place tray into a preheated oven (200C/180C fan/gas mark 6) and bake for about 25 minutes, turning the falafel to prevent sticking.

5

To assemble, fill each pitta with lettuce, sliced tomatoes and cucumber, falafel and some yoghurt.

Warming the pittas in a toaster or under the grill makes them easier to split and fill. The falafel can also be served warm with couscous and vegetables.