Here’s five delicious and nutritious recipes from the Let’s Get Cooking initiative to satisfy your taste buds and appetite!
Prep and cooking time: up to 60 minutes
SERVES: 4
NUTRITION INFO
- Per portion (182g)
- Calories: 310
- Fat: 5.6g
- Saturates 0.7g
- Sugars: 3.2g
- Salt: 0.73g
Ingredients:
- Sunflower oil for greasing
- 1 small red onion
- 2 cloves garlic
- 1 x 400g can chickpeas
- Small bunch parsley OR coriander
- 1 x 5ml spoon ground cumin
- ¼ x 5ml spoon chilli powder (optional)
- 1 x 5ml spoon ground coriander
- 2 x 15ml spoons plain flour
- Ground black pepper (optional)
- Lettuce
- 4 wholemeal pitta breads
1 Preheat the oven to 200°C/180°C fan or gas mark 6.
2 Lightly grease the baking tray with sunflower oil using a pastry brush.
3 Using a sharp knife and chopping board, peel and finely chop the onion and garlic.
4 Open the can of chickpeas, drain into a colander and rinse under the cold tap.
5 Chop the parsley or coriander finely, including any soft stalks.
6 Place the onion, garlic, spices, herbs and chickpeas into the mixing bowl and mash to a paste with the potato masher.
7 Add the flour and the black pepper to taste (if using) to the mixing bowl. Mix well with a metal spoon.
8 Shape the mixture into balls about the size of a golf ball and flatten slightly before placing on the baking tray.
9 Bake for 20 minutes, turning the falafel over with a fish slice after 10 minutes.
10 Wash and shred the lettuce into 1cm wide strips. You can use a sharp knife and chopping board.
11 Once the falafel are cooked, remove from the oven and place on a pan stand. Place the pitta breads onto a baking tray and heat in the oven for 2 minutes.
12 Place some shredded lettuce and 3 falafel into each pitta bread.
