Falafel pittas

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

FOR THE SAUCE

• 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