Falafels

Falafels

Author: HFG staff

Photographer: HFG staff

Have a filling plant-based dinner on the table in less than half an hour with this quick falafel recipe.

Serves: 4

Time to make: 25 mins

Hands-on time: 15 mins

Ingredients

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1 small onion, quartered
1 garlic clove
½ bunch fresh flatleaf parsley
400g can chickpeagarbanzoXsgarbanzosX in water, drained
1 tablespoon plain flourall purpose flourX
1 teaspoon ras el hanout spice mix
1 tablespoon olive oil
4 large tortilla wraps or round pittas
150g reduced-fat hummus
½ small iceberg lettuce, shredded
2 tomatoes, sliced
1 small red onion, thinly sliced
250g tub fresh tabbouleh (from the chiller aisle in supermarkets. Check it’s vegan)
hot chilli sauce (optional)

Instructions

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1 To make the falafels, blitz the onion, garlic and parsley in a small food processor. Add the chickpeas, flour and ras el hanout, then blend until just combined. Season with ground black pepper. Remove the mixture from the processor and knead on a clean board or worksurface until well combined. Shape the mixture evenly into 12 small balls.

2 Heat the oil in a large non-stick frying pan and set over a medium heat. Cook the falafels for 5–10 min, shaking the pan gently occasionally, until evenly brown on all sides.

3 Meanwhile, warm the wraps or pitas, and mix the hummus with 2 tablespoons water in a bowl to thin slightly.

4 To serve, top each wrap or fill each pita with 3 falafels (halved, if you like), lettuce, tomato, onion and tabbouleh. Spoon over the thinned hummus and drizzle with hot chilli sauce, if using. Serve any extra salad, tabbouleh, hummus and falafels on the side.

Nutrition Info (per serve)

Calories 409 cal

Kilojoules 1711 kJ

Protein 14 g

Total fat 14.2 g

Saturated fat 2.6 g

Carbohydrates 59.1 g

Sugar 6.9 g

Dietary fibre 12.3 g

Sodium 709 mg

Calcium 165 mg

Iron 4.2 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.

First published: Mar 2021

2 comments on Falafels

Marilyn Chalmers May 1, 2021 at 4:40 pm #

I’d like to use the herbs and spices that I have in my cupboard. What can I substitute ras el hanout spice mix with please?

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- Jen deMontalk May 6, 2021 at 1:40 pm #
  
  Hi Marilyn
  thank you for your question. You can use a mix of ground paprika, coriander, ginger, in equal parts.
  
  Warm regards
  Jenny, HFG editor
  
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