(Per Serving) Calories
325 / Carbs 49g / Protein 12g / Fat 9g
Ready in just ten
minutes, this no-cook taste of the Middle East is perfect for a mid-week lunch
or dinner. Add fragrant harissa (chilli) paste to your falafel mix for an extra
kick. Serve your homemade falafels with filling couscous and salad for a mezzo
style meal.
Serves 2
Prep Time 10 mins
Cook Time 14 mins
INGREDIENTS
120g (4 1/4oz) Couscous
(dry weight)
1 Vegetable Stock Cube 200ml
(1 cup) Boiling Water 1/2 tsp Turmeric
200g (7oz) Canned Chickpeas
(non drained weight) (drained
& rinsed)
1/2 Red Onion
(roughly chopped)
1 Garlic Clove
(roughly chopped)
1 Heaped tbsp Flat-Leaf Parsley
(roughly chopped)
1/2 tsp Ground Cumin
1/2 tsp Ground Coriander
(Cilantro)
1/4 tsp Harissa Paste or Chilli
Powder
1 tbsp Plain Flour 1/2 Lemon Zest
Pinch of Salt & Pepper
1 1/2 tbsp Olive Oil 100g (3
1/2oz) Cherry
Tomatoes (cut into quarters)
100g (3 1/2oz) Cucumber
(cut into quarters lengthways
& then roughly chopped)
1 tbsp Lemon Juice
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HOW
TO COOK IT
Add the couscous into a bowl.
Dissolve the vegetable stock cube in the boiling water. When dissolved, add
the turmeric, give it a quick mix and then pour over the couscous. Give it
one last quick stir, cover with a tea towel and put to one side to allow the
couscous to absorb the vegetable stock — roughly 10 minutes.
Meanwhile, add the chickpeas, red
onion, garlic, parsley, ground cumin, ground coriander (cilantro), harissa
paste (or chilli powder), plain flour, lemon zest and a pinch of salt and
pepper to a blender and whizz the ingredients together.
Once blended, wet your hands, so
the mixture doesn’t stick and start to roll the mixture into about 6-8 small
balls (these are your falafels).
Add 1 tbsp oil to a large frying
pan and heat to a medium heat. Once hot, add the falafels to the pan and cook
for about 8-10 minutes. They should be a nice golden brown all over when
done.
While the falafels are cooking,
prepare the tomatoes and cucumber and add them to a mixing bowl. Add the
lemon juice, remaining olive oil and a pinch of salt. Give it a quick mix and
leave to one side for a minute.
Now fluff up the couscous with a
fork.
Plate up the couscous, salad and
falafels and enjoy.
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DIETICIAN’S NOTES
Chickpeas are a great source of
fibre and vitamin B6, which helps us release energy from food. This is a
vegetable packed meal, containing lots of antioxidants. If you want to increase
the protein content, serve with a spoonful of hummus or a tzatziki made
with soya yoghurt.
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