IngredientsFor the falafel:
- 2 x 410g cans chickpeas, drained and rinsed
- 1 small onion, peeled and chopped
- 2 tbsps chopped flat-leaf parsley
- 2 tbsps chopped fresh coriander
- 1 clove garlic, peeled and chopped
- 3 tbsps plain flour
- 1 tsp baking powder
- ½ tsp crushed chilli flakes
- ½ tsp ground cumin
- 1 tbsp tahini (sesame-seed paste), optional
- Salt and freshly ground black pepper
- About 150ml (5fl oz) vegetable oil, for shallow-frying
- 1 red pepper, deseeded and sliced into strips
- 2 carrots, peeled and cut into fine sticks
- ¼ white cabbage, shredded
- 5 tbsps cider vinegar
- 8 wholemeal pitta breads, warmed
- Rocket and chard leaves
- 150ml (5fl oz) plain yogurt
Deep-fry the falafel, if you prefer. Or for a healthier option, bake at Gas Mark 7 or 220°C for 20 minutes, until golden.
- To make the falafel: Pulse the chickpeas in a food processor until coarsely ground. Add the onion, herbs, garlic, flour, baking powder, chilli, cumin and tahini, if using, and pulse to a coarse paste. Season, then shape into 16 small rounds. Chill these on a flat plate for about 20 mins.
- Meanwhile, mix the pepper, carrot and cabbage in a bowl, with the cider vinegar.
- Heat some of the oil in a large frying pan over a medium heat. Add half the falafel and cook for 2-3 mins each side, until golden. Remove with a slotted spoon and drain on kitchen paper while you cook the rest.
- Toast the pittas, split and fill with the veg and falafel and top with salad leaves. Stir any remaining vinegar from the cabbage mixture into the yogurt to serve with the pittas.
Nutritional information per portion
- Calories 167(kcal)
- Fat 6.5g
- Saturates 1.0g
- Sugars 0.0g
- Salt 0.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.