easy-to-make baked version of this popular Middle Eastern dish.
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
Prep time 15 mins Cooking time 25 mins Serves 4
Nutritional analysis, per serving (1/4 recipe)
Ingredients
400g tinned chickpeas in water, rinsed and drained
1 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
sliced onion
¼ cucumber, sliced
4 tbsp zero-fat Greek-style yoghurt
How to make it!
1 Place half the onion and all the garlic in a food processor and chop finely.
Tip: 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.
3 Shape into 16 balls and place on a greased or lined baking tray. Chill for 30 minutes.
4 Place the tray into a preheated oven (200°C/180°C fan/gas mark 6) and bake for about 25 minutes, turning the falafel to prevent it sticking.
5 To assemble, fill each pitta with lettuce, sliced tomatoes and cucumber, falafel and some yoghurt.
Credit:
https://www.nhs.uk/change4life/recipes/falafels-recipe
Contains public sector information licensed under the Open Government Licence v3.0.
http://www.nationalarchives.gov.uk/doc/open-government-licence/version/3/
