Chicken and vege falafels with minty yoghurt dressing
Serves: 6
Time to make: 30 mins
Total cost: $10.80 / $1.80 per serve
(at time of publication)
Ingredients
- 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
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.
Nutrition Info (per serve)
-
Calories 184cal
-
Kilojoules 770kJ
-
Protein 21g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 10g
-
–Sugars 3g
-
Dietary fibre 3g
-
Sodium 210mg
-
Calcium 110mg
-
Iron 2.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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