Falafels

Name: Falafels
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Middle Eastern
Ingredients: 400g tinned chickpeas in water, rinsed and drained; 1 small onion, peeled; 1 clove garlic, peeled; wholemeal breadcrumbs (from 1 slice of bread); 1 teaspoons ground cumin; 1 teaspoons ground coriander; 2 tablespoons chopped fresh parsley; 1 tablespoon olive oil; 4 large wholemeal pitta breads; a few lettuce leaves; 2 medium tomatoes, sliced; a quarter of a cucumber, sliced; 4 tablespoons fat-free Greek-style yoghurt

8 steps

Prep:15minCook:25min

An easy-to-make baked version of this popular Middle Eastern dish. It's packed full of flavour and delicious crunchy veggies – yum!

Updated at: Wed, 16 Aug 2023 19:49:02 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories311.8 kcal (16%)

Total Fat7.1 g (10%)

Carbs52.4 g (20%)

Sugars9.3 g (10%)

Protein14.6 g (29%)

Sodium485 mg (24%)

Fiber11.2 g (40%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

400gtinned chickpeas in water

wholemeal breadcrumbs

from 1 slice of bread

1 teaspoonsground cumin

1 teaspoonsground coriander

2 tablespoonsparsley

chopped, fresh

1 tablespoonolive oil

To serve

4wholemeal pitta breads

0.25cucumber

4 tablespoonsfat-free Greek-style yoghurt

Instructions

Step 1

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

Step 2

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.

Step 3

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

Step 4

Make leftover bread into breadcrumbs and store in the freezer.

Step 5

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

Step 6

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

Step 7

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

Step 8

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.

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