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  • Lunch
  • 4
  • 10 minutes
  • 20 minutes

Ingredients

2 x 400g tins chickpeas
Zest of 1 lemon
3 cloves garlic, minced
3 spring onions, chopped
2 teaspoons cumin
1 teaspoon coriander seeds ground
1 tablespoon sesame seeds
1 bunch fresh coriander
3 tablespoons plain flour
2 tablespoons olive oil

Mixed salad
Lettuce or baby spinach leaves
1 medium cucumber
Cherry tomatoes

Nutritional Information (per serve)

  • 1363 kJ / 326 cal
  • 36.2g
  • 10.9g
  • 14.4g
  • 1.7g
  • 10.7g
  • 483mg

Homemade Falafel

This easy falafel recipe combines canned chickpeas with a mix of herbs and spices to create a flavourful vegetarian alternative for lunch or dinner. A great low-fat protein source and high in soluble fibre to help keep blood glucose levels stable and lower cholesterol levels.

  • Step 1

    Rinse and drain the chickpeas, dry and put in a food processor
  • Step 2

    Finely grate the lemon zest, then add the cumin, ground coriander, fresh coriander, spring onion and blend to combine until a crumbly dough (not a paste).
  • Step 3

    Add flour 1 tablespoon at a time and pulse to combine until you can mould the dough into a ball without it sticking to your hands.
  • Step 4

    Scoop out rounded tablespoons of mixture and shape into 16 patties
  • Step 5

    Put 1 tablespoon of oil into a non-stick frying pan over medium health and cook half of the falafels, turning once, until golden, approximately 5 minutes per side. Repeat with other half of the falafels using the remaining 1 tablespoon of oil.
  • Step 6

    Serve falafels with mixed salad and a wedge of lemon. You may also like to add a dip such as low-fat tzatziki or hommous.

Tip

Falafel mix can be premade and shaped and frozen for up to one month. Adjust quantities of spices and herbs as desired. Serve for lunch or dinner with a salad, or for additional low GI carbohydrate you could add a wholegrain wrap or pita bread. You can make your own tzatziki or hommous or purchase a pre-made variety. Falafels can be oven baked or cooked in an air fryer as an alternative to pan frying.