You have to try this yummy vegetarian recipe! When you cut into these spicy falafels, inside they are really moist and incredibly green due to all the herbs. If wished, you could use mint or basil instead of coriander and parsley – the calories will stay the same. Instead of pan-cooking them, bake them in a preheated oven at 200°C, gas 6 for 10 minutes.
Prep Time: 15 minutes
Cook Time: 15 minutes
½ onion, diced
2 garlic cloves, crushed
1 x 200g can chickpeas, rinsed and drained
½ tsp ground cumin
½ tsp ground coriander
1 bunch of fresh coriander, chopped
1 bunch of flat-leaf parsley, chopped
A squeeze of lemon juice
Salt and freshly ground black pepper
A handful of mixed salad leaves
Balsamic vinegar for drizzling
4 tbsp low-fat hummus
1. Lightly spray a frying pan with oil and set over a low heat. Cooking the onions and garlic, stirring occasionally, for 8-10 minutes until softened but not coloured.
2. Put the chickpeas, ground spices and herbs in a blender or food processor. Add the cooked onion and pulse until everything is combined but not too smooth. You want a mixture that binds well together but is still slightly coarse. Don’t worry if the chickpeas are still quite lumpy. Add the lemon juice and season with salt and pepper.
3. Divide the mixture into 8 portions and, using your hands, shape each one into a small ball.
4. Lightly spray a non-stick frying pan with oil and set over a medium heat. When the pan is hot, add the falafels and cook for about 5 minutes, turning them occasionally, until crisp and golden brown.
5. Serve the falafels on a bed of salad leaves drizzled with balsamic vinegar with the hummus.
Step it up…
You can eat these falafels and hummus for dinner on Steps 3 and 4 by serving each portion in a split toasted 60g wholemeal pitta bread with a sliced tomato and a grated carrot.
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For more information regarding the Steps please contact a Consultant.