Baby and You

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.

 

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