Falafel pit­tas

Prima (UK) - - Let’s Cook -

This tra­di­tional Mid­dle East­ern food is usu­ally eaten in a pitta, but you can serve it in a flat­bread, too.

SERVES 4 PREP 20min COOK about 20min

• Veg­etable oil, to shal­low fry

• 1 onion, chopped

• 2 gar­lic cloves, crushed

• 2 x 400g tins chick­peas, drained and rinsed

• 1tsp ground cumin

• ½tsp dried chilli flakes

• Small hand­ful fresh pars­ley, finely chopped

• 75g (3oz) ready-to-eat dried apri­cots, finely chopped

• 1 large egg, lightly beaten

• 100g (3½oz) plain flour


• 125g (4oz) nat­u­ral yo­gurt

• 2tbsp freshly chopped mint

• Finely grated zest of ½ le­mon TO SERVE

• Pitta breads, toasted

1 Heat 1tbsp oil in a large deep-sided pan and gently fry onion for 10min un­til soft­ened. Add gar­lic and cook for 1 min. Tip into a food pro­ces­sor (set pan aside to use later) and add the chick­peas, cumin, chilli, pars­ley and lots of sea­son­ing. Pulse un­til mix­ture is fairly com­bined, but re­tain­ing some tex­ture.

2 Empty mix­ture into a bowl and stir in apri­cots, egg and flour.

3 Pour enough oil into the empty pan so it comes 3cm (1¼in) up the sides. Heat for a few min. Pinch off golf­ball-sized pieces of the chick­pea mix­ture and squeeze into balls, then care­fully drop into the hot oil

(it should siz­zle). Work­ing quickly, re­peat un­til pan is fairly full. Turn falafels when golden on one side and con­tinue fry­ing un­til golden on other side.

4 Us­ing a slot­ted spoon, lift falafels out on to kitchen pa­per and con­tinue the fry­ing process with any re­main­ing mix­ture you have.

5 Mean­while, stir to­gether sauce in­gre­di­ents. Sea­son to taste.

6 Serve falafels with pit­tas, the sauce, hum­mus and salad. PER SERV­ING: CALS 439; FAT 18G; SAT FAT 2G; CARBS 56G

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