Saturday, 10 August 2013

Coriander Falafel (370 calories)

Falafel is one of my favourite treats. I love chickpeas any which way, and all the added spices just make them extra special. (Especially coriander, which I could eat almost endlessly.)

Falafel are typically ball-shaped, but my favourite falafel shop always used to squash them with a fork before serving them in a wrap, so I decided to just make these ones as flat patties. This also makes it easier to fry them in very little oil, with only occasional turning required - by the time the outsides are crispy, the insides are nicely cooked.

The falafel recipe is vegan, and the tahini dressing could easily be made with vegan (soya) yoghurt.

5:2 Intermittent Fasting button5:2 Diet
By my calculations, this is 370 calories if served as described: fried using a single tablespoon of oil, and served in a single pitta bread (160 cals according to the packet) with tahini yoghurt dressing and salad.


Coriander Falafel Recipe
Serves 2

For the falafel:
230g chickpeas (cooked & drained)
1 medium onion (100g)
2 garlic cloves
2tsp lemon juice
1tbsp plain flour
½tsp ground cumin
½tsp ground coriander
freshly ground black pepper
a large handful of fresh coriander leaves (cilantro), including stalks
1tbsp olive oil

For the dressing:
2tbsp low-fat plain yoghurt
1tsp tahini
a pinch of cumin

To serve:
2 pitta bread pockets
salad (lettuce, cucumber, tomato, extra coriander leaves)
  1. Blend the chickpeas, onion, garlic, and lemon juice in a food processor.
  2. Fold in the flour and spices, and shape into four balls.
  3. Heat the olive oil in a large frying pan. 
  4. Flatten the falafel balls between your fingers to about 1cm / ½in thick, and fry until golden brown.
  5. Meanwhile, make the dressing by mixing the yoghurt, tahini and cumin. Also, slice the salad ingredients and warm the pitta breads.
  6. Serve each pitta with salad, two falafel, and a drizzle of dressing.


Rachel said...

The spices have me salivating already!

Midnight Cowgirl said...

I love falafel, so I must try this recipe!

Becky Jerdee said...

I'm doing the 5:2 diet...for the rest of my life! Love this recipe, Rachel :)

Subha Subramanian said...

Looks good...........Nice falafel.....wanna make a try......


Teresa said...

I tried Falafel at a restaurant once. They were ball-shaped and served with a dip. I think it would be interesting to try making it at home and eating it in the bread pockets with tomato and cucumber like you've done. It looks delicious.

Laura Dembowski said...

I have never had falafel, but it looks great! The 5:2 diet really intrigues me too.

rosaria williams said...

Oh yummmm!
Since I have all these ingredients in my house/pantry this is what we'll have for lunch in one hour. Most inspirational, Rachel.

JDaniel4's Mom said...

This looks wonderful! I think it is so cool that you are having a bento gathering.

kavitha said...

Tasted falafel recently for the first time and loved it.Never thought it's so easy to make, thanks for sharing the recipe.I sure will give it a go!

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