Homemade Falafel

Falafel are delicious hot or cold so great to take for lunch on the run. Combine with a selection of your favourite salad ingredients and you have a super speedy lunch or dinner in no time!


Serves 3

Ingredients

1 x 400g can chickpeas, drained and rinsed

¼ red onion, very finely diced

1 carrot, grated

1 clove garlic, minced

1 egg, whisked

Zest of 1 lemon

1 teaspoon salt

¼ teaspoon freshy ground black pepper

2 teaspoons ground cumin

1 teaspoon ground coriander

Pinch of chilli powder or ground cayenne

1 teaspoon baking powder

¼ cup whole wheat breadcrumbs

For cooking

1–2 teaspoons oil (or use spray oil)

Method

  1. In a large bowl, mash chickpeas with a potato masher until thick and pasty. Add all remaining homemade falafel ingredients and mix well to combine.

2. Using heaped tablespoons of falafel kofta mix and wet hands, shape mix into patties, about 1cm-thick.

3. Heat oil in a large, non-stick fry-pan on medium heat. Cook falafel, in batches, for 2–3 minutes each side, until golden brown and cooked through.

To serve, serve about 6 small homemade falafel as part of a healthy lunch with salad and a dollop of hummus or low fat natural yoghurt[PB1] .

Nutritional Info — Egg (per serve)
Energy (kJ): 1581
Energy (Cal): 378
Carbohydrate (g): 51.4
Protein (g): 12.8
Fat (g): 12.4
Saturated Fat (g): 1.9
Sugars (g): 5.6

Try these in this scrummy Falafel salad recipe.

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