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Quick falafels

Have a filling vegetarian dinner on the table in less than half an hour with this quick falafel recipe.

Serves 4

Prep Time 15 min

Cooking Time 10 min

Ingredients

  • 1 small onion, quartered
  • 1 garlic clove
  • ½ x 25g bunch fresh flatleaf parsley
  • 400g can chickpeas in water, drained
  • 1tbsp plain flour
  • 1tsp ras el hanout spice mix
  • 1tbsp olive oil
  • 4 large tortilla wraps or round pittas
  • 150g reduced-fat hummus
  • ½ small iceberg lettuce, shredded
  • 2 tomatoes, sliced
  • 1 small red onion, thinly sliced
  • 250g tub fresh tabbouleh (from the chiller aisle in supermarkets)
  • Hot chilli sauce (optional)

Method

  1. To make the falafels, blitz the onion, garlic and parsley in a small food processor. Add the chickpeas, flour and ras el hanout, then blend until just combined. Season with ground black pepper. Remove the mixture from the processor and knead on a clean board or worksurface until well combined. Shape the mixture evenly into 12 small balls.
  2. Heat the oil in a large non-stick frying pan and set over a medium heat. Cook the falafels for 5–10 min, shaking the pan gently occasionally, until evenly brown on all sides.
  3. Meanwhile, warm the wraps or pittas, and mix the hummus with 2tbsp water in a bowl to thin slightly.
  4. To serve, top each wrap or fill each pitta with 3 falafels (halved, if you like), lettuce, tomato, onion and tabbouleh. Spoon over the thinned hummus and drizzle with hot chilli sauce, if using. Serve any extra salad, tabbouleh, hummus and falafels on the side.

Nutrition per serving

Read more on how we calculate nutrition.
409kcal 14g 14.2g 2.6g 12.3g 6.9g 1.8g 165mg 59.1g 4.2mg

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