Calories
Protein
Carbs
Fats
BAKED CHICKPEA & PEA FALAFEL with PITA (V) (VN)
Servings: 2
Nutritional values per 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
- Juice & 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°
- Cook the peas in boiling water for 3 minutes. Drain and cool in cold water.
- Add the peas, chickpeas, cornflour, cumin, coriander, garlic, tahini, lemon juice & zest, ½ the parsley, ½ the mint and seasoning to taste to a food processor and blitz to a rough paste. If possible, chill in the fridge for ½ hour for the mixture to firm up. If you find the mixture is still too soft, stir in another ½-1 tablespoon of cornflour, as needed.
- 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.
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