Chicken and vege falafels with minty yoghurt dressing

Author: Niki Bezzant - Founding Editor

Photographer: Stockfood.co.nz

Serves: 6

Time to make: 30 mins

Ingredients

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Falafels

400g chicken mince

1 cup grated carrot (about 2 carrots)

2 tablespoons sesame seeds

1 teaspoon sesame oil

2 tablespoons chopped fresh mint

400g can lentils, drained

1 clove garlic, chopped

1 spring onion, chopped

1 egg

1 teaspoon ground cumin

Dressing

1 cup plain, low-fat yoghurt

1 tablespoon chopped fresh mint

1 tablespoon lemon juice

½ clove garlic, chopped (optional)

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Instructions

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1 Combine all falafel ingredients in a large bowl. Mix together well (use your hands if you like). Form into patties. Do this ahead, if preferred, and refrigerate, covered, for up to 2 hours.

2 To make dressing, combine all ingredients in a small bowl.

3 When ready to cook patties, heat a pan or barbecue grill to a medium heat. Spray with oil. Add patties and cook until golden and cooked through – about 8 minutes each side. Serve with salad and bread rolls, or in burger buns or pita breads, with a dollop of dressing.

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Nutrition Info (per serve)

Calories 184 cal

Kilojoules 770 kJ

Protein 21 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 10 g

Sugar 3 g

Dietary fibre 3 g

Sodium 210 mg

Calcium 110 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.