BAKED CHICKPEA & PEA FALAFEL with PITA (V) (VN)

Nutritional values per 2 serving:

calories 461, protein 18.7g, fat 13.4g (saturated 1.9g), carbs 60.5g (sugar 8.6g), sodium 661mg

INGREDIENTS

For the falafel

• 100g frozen peas, thawed
• ½ can chickpeas, drained
• 1½ tbsp (15g) cornflour
• ¼ tsp ground cumin
• ¼ tsp ground coriander
• 1-2 cloves garlic, crushed
• 1 tbsp (15g) tahini
• zest of ½ lemon
• handful (12g) flat leaf parsley, finely chopped
• handful (12g) fresh mint leaves, finely chopped
• salt & freshly ground black pepper
• olive oil cooking spray

For the pita

• 1 tbsp extra virgin olive oil
• juice of ½ a lemon
• sliced tomato
• thinly sliced red onion
• thinly sliced cucumber
• lettuce leaves of choice
• 2 tbsp low fat Greek yogurt or plain soya yogurt
• 2 wholemeal pita breads

METHOD

• Pre-heat the oven to 180°
• Add the peas, chickpeas, cornflour, cumin, coriander, garlic, tahini, lemon zest, ½ the parsley, ½ the mint and seasoning to taste to a food processor and blitz to a rough paste. Using wet hands form the paste into 4 or 6 patties, as desired. Line a baking tray with parchment or baking paper and spray with olive oil cooking spray (or brush with olive oil). Place the patties on the tray and flatten a bit with your palm. Spray the patties well with olive oil cooking spray (or brush with olive oil) and bake for 25 minutes.
• Whisk together in a bowl the olive oil, lemon juice and salt and pepper to taste. Add the tomato, onion, cucumber and lettuce and toss to coat.
• In another bowl mix together the remaining parsley and mint and the yogurt.
• Serve the falafel straight from the oven accompanied by the dressed tomato, onion, cucumber and lettuce, the herb yogurt and pita breads.

CLICK HERE TO GET THE MENU

[avatar user=”PaulWallace” /]ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food