easy-to-make baked version of this popular Middle Eastern dish.
1564kJ / 371kcal
56.5g carbohydrate, of which 7.6g sugars
6.3g fat, of which 0.9g saturates
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)
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
4 large wholemeal pitta breads
A few lettuce leaves
2 medium tomatoes, sliced
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.
Contains public sector information licensed under the Open Government Licence v3.0.