STEP 2 Really Green Falafels with Low-Fat Hummus

Name: STEP 2 Really Green Falafels with Low-Fat Hummus
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Middle Eastern
Ingredients: Spray oil; ½ onion, diced; 2 garlic cloves, crushed; 1 x 200g can chickpeas, rinsed and drained; ½ tsp ground cumin; ½ tsp ground coriander; 1 bunch of fresh coriander, chopped; 1 bunch of flat-leaf parsley, chopped; A squeeze of lemon juice; Salt and freshly ground black pepper; A handful of mixed salad leaves; Balsamic vinegar for drizzling; 4 tbsp low-fat hummus

6 steps

Prep:15minCook:15min

You have to try this yummy vegetarian recipe! They’re a perfect light bite on a warm sunny day. When you cut into these spicy falafels, inside they are really moist and incredibly green due to all the herbs. If you wanted to, you could use mint or basil instead of coriander and parsley – the calories will stay the same. Instead of pan-cooking them, bake them in a preheated oven at 200°C, gas 6 for 10 minutes.

Updated at: Thu, 17 Aug 2023 13:46:51 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories215.1 kcal (11%)

Total Fat8.6 g (12%)

Carbs28 g (11%)

Sugars5.4 g (6%)

Protein8.9 g (18%)

Sodium692.8 mg (35%)

Fiber8.2 g (29%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

0.5onion

1 x 200gchickpeas

can, rinsed and drained

½ tspground cumin

½ tspground coriander

1 bunchfresh coriander

chopped

1 bunchflat-leaf parsley

chopped

lemon juice

salt

freshly ground black pepper

mixed salad leaves

Balsamic vinegar

for drizzling

4 Tbsplow-fat hummus

Instructions

Step 1

Lightly spray a frying pan with oil and set over a low heat. Cooking the onions and garlic, stirring occasionally, for 8-10 minutes until softened but not coloured.

Step 2

Put the chickpeas, ground spices and herbs in a blender or food processor. Add the cooked onion and pulse until everything is combined but not too smooth. You want a mixture that binds well together but is still slightly coarse. Don’t worry if the chickpeas are still quite lumpy. Add the lemon juice and season with salt and pepper.

Step 3

Divide the mixture into 8 portions and, using your hands, shape each one into a small ball.

Step 4

Lightly spray a non-stick frying pan with oil and set over a medium heat. When the pan is hot, add the falafels and cook for about 5 minutes, turning them occasionally, until crisp and golden brown.

Step 5

Serve the falafels on a bed of salad leaves drizzled with balsamic vinegar with the hummus.

Step 6

You can eat these falafels and hummus for dinner on Step 3 by serving each portion in a split toasted 60g wholemeal pitta bread with a sliced tomato and a grated carrot.

View on one2onediet.com

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