An easy vegetarian option for lunch or supper. This recipe serves 1 so feel free to double up.
150g tinned chickpeas, drained and rinsed
¼ small onion, roughly chopped
½ garlic clove
¼ tsp ground cumin
¼ tsp ground coriander
1 Tbsp. chopped fresh parsley
2 tsp. whole wheat flour
Salt and ground black pepper, to taste
100 g tzatziki (see recipe below)
1 brown pita bread, halved
1 small handful lettuce leaves
½ medium tomato, sliced
½ medium cucumber, sliced
Blend chickpeas, onion, garlic, cumin, coriander, parsley, flour, salt and pepper in food processor until almost smooth. Shape mixture into 2 even patties. Refrigerate for 30 minutes.
Heat non-stick frying pan with a light drizzle of olive oil or oil spray. Add the falafels and cook for 4-5 minutes on each side until cooked through.
To serve, spread half the tzatziki over the inside of the pita bread. Fill with lettuce, tomato, cucumber and falafels. Drizzle over remaining tzatziki and enjoy. You can always make the falafels before and cook and refrigerate to save time.
A delicious dip or spread for wraps/pitas/sandwiches. Feel free to multiply the ingredients to make larger quantities. This recipe makes about 100g.
100g low fat plain yoghurt
½ medium cucumber, seeded
Lemon juice, to taste
½ garlic clove, crushed
½ tsp finely chopped fresh dill
Salt and black pepper to taste
Place the yoghurt in a strainer lined with muslin cloth over another bowl and leave in the fridge overnight to give tzatziki a thick consistency. Grate cucumber and squeeze out excess water. Place all the ingredients in a small bowl and mix until well combined.