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BAKED CHICKPEA & PEA FALAFEL with PITA

by | Apr 30, 2020 | Recipes | 0 comments

BAKED CHICKPEA & PEA FALAFEL with PITA (V) (VN)


Nutritional values per 2 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
  • 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°
  • Add the peas, chickpeas, cornflour, cumin, coriander, garlic, tahini, lemon zest, ½ the parsley, ½ the mint and seasoning to taste to a food processor and blitz to a rough paste. 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.
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[avatar user=”PaulWallace” /]ABOUT 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

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