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Fantastic Falafel

INGREDIENTS

  • 2 x 400g cans chickpeas, drained, rinsed
  • 1 cup chopped parsley leaves
  • 1/2 cup mint leaves, chopped
  • 1 small red onion, finely diced
  • 2 cloves garlic, crushed
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 1/4 cup plain flour
  • 1/2 Cup Grated Parmesan
  • 1 egg, whisked
  • cooking oil spray
  • 4 pieces wholemeal Lebanese bread, to serve
  • 1 cup tabbouleh, to serve
  • reduced-fat hummus, to serve

METHOD

1. Preheat oven to 180ºC. Line a tray with baking paper.

2. Process chickpeas, parsley and mint in a food processor until finely chopped. Transfer to a bowl and add onion, garlic, cumin, coriander, flour and egg. Stir until well combined.

3. Form 1/4 cupfuls of mixture into small patties. Place patties onto prepared tray. Spray with oil and bake for 20 minutes, or until golden.

4. Serve with Lebanese bread, tabbouleh and hummus.

TIPS

– Make miniature falafel balls and serve with a parsley, cherry tomato, sultana and couscous salad. Top with low-fat natural yoghurt.

– Make a portion of these in advance and freeze them for quick easy weekday lunches.

– Best of all these are gluten free, high fibre and vegetarian!

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All of our recipes have been designed or sourced by the Optimum team of accredited Dietitian's. For your own healthy and nutritious meal plan, speak to us today about our Dietetics services.

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