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Falafels

Nutritional Information

(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

 

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 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

 

Method

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 (200°C/180°C 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.

If you enjoyed making this recipe and would like to share your success with others we’d love to hear from you