Falafel Click image to enlarge
Course: Starter
Dish: Vegetarian
Serves: 3-4
Nutritional information per serving:

Calories:           198
Protein:             5.6g
Carbs:              16.0g
Sugars:             1.9g
Fat:                  12.8g
Sat Fat:            1.4g
Fibre:                0.5g
Sodium:            0.0g


Did you know?

Canned chickpeas are a source of folic acid which helps to form healthy blood cells

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An ideal meal for vegetarians wanting exotic flavours, but fewer calories than a takeaway. If you’re feeling brave, add some fresh chillies.
35 minutes to prepare and cook. Serves 3 - 4.
See “u.can cook” for more recipes devised with James Martin


400g can chickpeas, drained
½ red onion, finely diced
3 Tbsp vegetable oil
2 cloves garlic, crushed
1 tsp mild curry paste
1 Tbsp plain flour
25g bunch fresh coriander or parsley
Pitta breads
Tomato salsa
Green salad

1.     Heat 1 Tbsp oil in a frying pan and fry onion until it softens, add the garlic and continue cooking on a lower heat for 5 minutes. Cool slightly.
2.     Place the onion and garlic, chickpeas, curry paste, flour and coriander into a food processor and blitz until the mixture is smooth. Alternatively, place in a large bowl and mash with a potato masher.
3.     Divide mixture into 12 small balls the size of a golf ball, flatten slightly.
4.     Fry the falafel in the remaining oil for 4-5 minutes, turning occasionally, until golden.
5.     Serve in toasted pitta bread with tomato salsa and green salad.

Hints and Tips: Try adding fresh chilli and your favourite spices to the chickpea mixture.

Try serving with Tzatziki.

Freezing: Place the uncooked falafel on a baking sheet and freeze. When frozen remove from the tray and pack in a polythene bag. Can be cooked from frozen.

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