Falafels with tzatziki
Serves 4
For the tzatziki:
1 cucumber, peeled, deseeded and chopped 1 tbsp salt 150g non-fat Greek yoghurt Juice of ½ a lemon 2 garlic cloves, crushed 1 tsp extra-virgin olive oil Salt and black pepper
For the falafels:
1 x 400g tin of chickpeas, rinsed and drained Juice of ½ a lemon 1 garlic clove, peeled ½ onion, roughly chopped 1 tsp cumin 1 tsp coriander ½ tsp harissa paste (or chilli powder) 2 tbsp plain flour 2 tbsp vegetable oil
To serve:
Pitta breads Tomatoes, sliced Red onions, finely sliced Baby gem lettuce
1 Place the cucumber in a colander, sprinkle over the salt and stir to coat. Set aside for 20 minutes; this will remove any excess water from the cucumber.
2 Place the cucumber in a bowl and add the remaining ingredients for the tzatziki. Stir and set aside.
3 Pat the chickpeas dry with kitchen paper. Place in a food processor with the next seven ingredients and a splash of the oil. Purée until smooth.
4 Divide the mixture into eight evenly-sized balls and shape into small patties. Refrigerate for 30 minutes until firm.
5 Heat the remaining oil in a frying pan over a medium-high heat and cook each pattie for 3-4 minutes on each side until golden.
6 Serve the falafels with pitta breads, tomatoes, onion slices, lettuce and the tzatziki sauce. 497kcals, 14.5g fat (2.2g saturated), 71.7g carbs, 13.7g sugars, 23.6g protein, 18.9g fibre, 1.5g sodium