Falafel with cucumber salsa recipe
information
Calories per serving I45.
For the falafel
410 g can of chick peas, rinsed and drained
1 garlic clove, crushed
50 g (1 3/4 oz) wholemeal breadcrumbs
4 spring onions, sliced thinly
1 egg
1 teaspoon ground cumin
low fat cooking spray
salt and freshly ground black pepper
1/2 Iceberg lettuce, shredded, to serve
1 garlic clove, crushed
50 g (1 3/4 oz) wholemeal breadcrumbs
4 spring onions, sliced thinly
1 egg
1 teaspoon ground cumin
low fat cooking spray
salt and freshly ground black pepper
1/2 Iceberg lettuce, shredded, to serve
For the salsa
175 g (6 oz) cucumber, diced finely
3 tablespoons chopped fresh coriander
1 tablespoon mint jelly
150 ml (5 fl oz) low fat plain yogurt
3 tablespoons chopped fresh coriander
1 tablespoon mint jelly
150 ml (5 fl oz) low fat plain yogurt
method
1. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C.
2. To make the falafel, place the chick peas, garlic, breadcrumbs, spring onions, egg, cumin and seasoning in a food processor and blend until smooth. If you don't have a food processor, mash the ingredients together thoroughly.
3. Line a baking sheet with non stick baking parchment. Using your hands, shape the chick pea mixture into 20 small balls. Place them on the prepared baking sheet and spray them lightly with low fat cooking spray. Bake for 15 minutes.
4. Meanwhile, make the salsa. Mix together the cucumber coriander; mint jelly and yogurt and spoon this into four small dishes. Serve five falafel each, hot or cold, on a bed of shredded lettuce with the salsa for dipping.
2. To make the falafel, place the chick peas, garlic, breadcrumbs, spring onions, egg, cumin and seasoning in a food processor and blend until smooth. If you don't have a food processor, mash the ingredients together thoroughly.
3. Line a baking sheet with non stick baking parchment. Using your hands, shape the chick pea mixture into 20 small balls. Place them on the prepared baking sheet and spray them lightly with low fat cooking spray. Bake for 15 minutes.
4. Meanwhile, make the salsa. Mix together the cucumber coriander; mint jelly and yogurt and spoon this into four small dishes. Serve five falafel each, hot or cold, on a bed of shredded lettuce with the salsa for dipping.
serving amount
serves 4.
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