Healthy Falafels with hummus & tabbouleh
- Prep:10 mins
- Cook:20 mins
- plus chilling
- Easy
- Serves 2
Ingredients
For the falafel
- 1 tsp cumin seeds
- 1 tsp coriander seeds
- 400g can chickpeas , drained
- 400g can butter beans , drained
- juice ½ lemon
- small pack coriander , including stalks
- ¼ red chilli , deseeded, and chopped
- 1 garlic clove , crushed
- 1 egg yolk , beaten
- small pack parsley
- 4 tbsp wholemeal flour
For the hummus
- 400g can chickpeas , drained
- 1 tbsp tahini paste
- pinch of ground cumin
- 1 tbsp extra virgin olive oil
- juice ½ lemon
For the tabbouleh
- 50g barley couscous
- 1 tbsp extra virgin olive oil
- juice 1 lemon
- small pack parsley , finely chopped
- small pack mint , finely chopped
- small pack coriander , finely chopped
- 2 spring onions , white parts only, finely sliced
- ½ cucumber , deseeded and cut into small pieces
- 3 tomatoes , quartered, deseeded and cut into small pieces
Method
- STEP 1
Heat oven to 180C/160C fan/gas 4 and put a non-stick baking tray inside. For the falafels, heat a large non-stick frying pan, add the cumin and coriander seeds and dry-fry until fragrant (1-2 mins), stirring occasionally to prevent burning. Remove from the pan.
- STEP 2
Put the seeds, the remaining falafel ingredients and some seasoning into a food processor and blitz until you have a chunky paste. If it seems too dry, add 1 tsp water and blitz again until you have the consistency of damp sand. Using your hands, divide the mixture into 12 falafel balls and chill for 30 mins.
- STEP 3
Heat a non-stick frying pan. When hot, add the falafel balls, pressing down into the pan to make patties. Leave to cook, without turning, for 2-3 mins, then check to make sure they’re brown and crisp. Turn and cook the other side for 2 mins more. Remove from the pan, transfer to the baking tray in the oven and cook for a further 10 mins. Meanwhile, prepare the barley couscous following pack instructions.
- STEP 4
For the hummus, put all the ingredients, except the lemon, into a food processor and blitz to form a stiff paste. With the motor running, slowly add the lemon juice and up to 3 tbsp water to get it to the consistency of your choice.
- STEP 5
For the tabbouleh, mix the olive oil, lemon juice and some black pepper in a small bowl. In a larger bowl, combine the rest of the tabbouleh ingredients, along with the cooked couscous, and add the dressing. Mix well.
- STEP 6
Put aside 4 falafels and 4 tbsp hummus in the fridge for Stuffed Moroccan pittas (see 'goes well with', right). Serve the remaining falafels with the remaining hummus and the tabbouleh.
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