Falafel pittas recipe

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Make these healthy authentic patties from ground chickpeas, onion and fresh herbs served in a warmed wholemeal pitta with salad and a yogurt dressing. For more Woman's Weekly recipes visit www.goodtoknow.co.uk

Serves4
SkillEasy
Preparation Time45 mins including 20 minutes chilling time
Cooking Time5 mins
Total Time50 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories666 Kcal33%
Fat26 g37%
Saturated Fat4 g20%

Make these healthy authentic patties from ground chickpeas, onion and fresh herbs served in a warmed wholemeal pitta with salad and a yogurt dressing.

Ingredients

For the falafel:

  • 2 x 410g cans chickpeas, drained and rinsed
  • 1 small onion, peeled and chopped
  • 2 tbsps chopped flat-leaf parsley
  • 2 tbsps chopped fresh coriander
  • 1 clove garlic, peeled and chopped
  • 3 tbsps plain flour
  • 1 tsp baking powder
  • ½ tsp crushed chilli flakes
  • ½ tsp ground cumin
  • 1 tbsp tahini (sesame-seed paste), optional
  • Salt and freshly ground black pepper
  • About 150ml (5fl oz) vegetable oil, for shallow-frying

To serve:

  • 1 red pepper, deseeded and sliced into strips
  • 2 carrots, peeled and cut into fine sticks
  • ¼ white cabbage, shredded
  • 5 tbsps cider vinegar
  • 8 wholemeal pitta breads, warmed
  • Rocket and chard leaves
  • 150ml (5fl oz) plain yogurt

WEIGHT CONVERTER

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Method

  1. To make the falafel: Pulse the chickpeas in a food processor until coarsely ground. Add the onion, herbs, garlic, flour, baking powder, chilli, cumin and tahini, if using, and pulse to a coarse paste. Season, then shape into 16 small rounds. Chill these on a flat plate for about 20 mins.
  2. Meanwhile, mix the pepper, carrot and cabbage in a bowl, with the cider vinegar.
  3. Heat some of the oil in a large frying pan over a medium heat. Add half the falafel and cook for 2-3 mins each side, until golden. Remove with a slotted spoon and drain on kitchen paper while you cook the rest.
  4. Toast the pittas, split and fill with the veg and falafel and top with salad leaves. Stir any remaining vinegar from the cabbage mixture into the yogurt to serve with the pittas.
Top Tip for making Falafel pittas

Deep-fry the falafel, if youprefer. Or for a healthieroption, bake at Gas Mark7 or 220°C for 20 minutes, until golden.

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