Lunch

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Pittas with Falafel and Hummus

Serves Serves 4

Per Serving: Calories 240kCal | Protein 10g | Fat 9g | Carbohydrates 28g ½ portion = Snack portion

Suitable for: Light meal Phase 3

INGREDIENTS

Ingredients:

Falafel:

1 can (400g) chickpeas
1 cup (250ml) fresh coriander, chopped
1 tsp (5ml) ground cumin
½ red onions, finely chopped
2Tbs (30ml) ground almonds
1 cup (250g) spinach, finely chopped
1 cup (250ml) cake flour
3Tbs (45ml) water
Oil to bind and for shallow frying
Sesame seeds for coating

Filling: (mix together)

2 medium tomatoes, chopped
½ cucumber, diced
3Tbs chopped coriander

To Serve:

8 pitta breads
½ cup hummus (recipe above)
Lemon wedges (optional)
Plain yoghurt (optional)

INSTRUCTIONS

Instructions:

Blitz together all ingredients except the sesame seeds and oil in a food processor until smooth, gradually adding just enough oil through the spout to bind the mixture.
Grease your hands with oil and roll the mixture into balls. Roll in the sesame seeds to coat and arrange on a baking sheet. Chill for 15 minutes.
Fry the falafel in batches in very hot oil until golden. Ideally cook in an air-fryer to keep the fat content minimal.

To serve

Slit open the pittas and spread hummus inside. Spread a little of the filling into each pitta, followed by a few falafel balls. Add a squeeze of lemon juice if desired.

Serve with yoghurt (if using).

NOTES

These falafels have spinach added to the traditional recipe, boosting the fibre and nutrient density.
Minimize fat by frying in an air-fryer.

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