CHICKPEA FALAFEL

YIELD: 4 servings
PREP: 10 minutes
COOK: 20 minutes
READY IN: 30 minutes
CUISINE: Middle Eastern
COURSE: Main
SKILL LEVEL: Moderate

The popular middle eastern dish made even healthier by the cooking method, delicious! Portions per serving on the Good Habits Plan 1 x Protein or Carbohydrate ¼ x milk 55 optional calories

 INGREDIENTS

  • Spray oil
  • 1 small onion chopped finely
  • 1 Garlic Clove crushed
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/4 teaspoon chilli flakes or chilli powder
  • 425g can of chick peas drained
  • 1 medium egg
  • 60g whole meal breadcrumbs
  • 3 tablesppon fresh coriander chopped
  • Salt and freshly ground black pepper
  • Shredded lettuce to serve
  • for the dressing
  • 150m skimmed natural yogurt
  • 2 teaspoon fresh chopped mint
  • 1/2 small cucumber diced finely.

INSTRUCTIONS

  • Preheat the oven to gas mark 5/190ºC. Spray a non stick frying pan with the spray oil. Gently cook the onion and garlic until softened but not brown.
  • Stir in the ground coriander, cumin and chilli flakes. Cook for a minute and then remove from the heat.
  • Place in a food processor with the chick peas, egg, breadcrumbs, seasoning and fresh coriander
  • Blend until well combined and then, using your hands and a desert spoon; shape the mixture into 16 small balls. Place them on a non stick baking sheet and cook for 20 minutes.
  • To make the dressing, mix the yogurt and mint together and stir in the cucumber. Season to taste.
  • Serve the falafel on a bed of shredded lettuce, drizzle with the mint and cucumber dressing.

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