Homemade falafels with salad and pitta bread
Ingredients
For the falafel
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 1 garlic clove, crushed
- 1 x 400g/14oz can chickpeas
- 2 tsp ground cumin
- 1 tsp mixed herbs
- 1 lemon, zest grated
- salt and black pepper
- 1 egg, beaten
For the salad
- 3 tbsp olive oil
- 1 lemon, juice only
- ½ cucumber, peeled and thinly sliced
- 100g/3½oz tomatoes (approximately two medium tomatoes), roughly chopped
- 1 round lettuce, washed, leaves torn
- 4 pitta breads
Method
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Heat a tablespoon of oil in a small pan. Fry the onion over a medium heat for 3-4 minutes until softened. Add the garlic and fry for a further two minutes and remove from the heat.
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Drain and rinse the chickpeas and transfer to a mixing bowl. Add the sautéed onion and garlic and crush together with a potato masher until the mixture is broken down.
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Add the cumin, mixed herbs and lemon zest and mix well. Taste and season with salt and pepper. Add the egg and mix together.
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Preheat the oven to 200C/400F/Gas 6. Divide the mixture into 16 walnut-sized balls and place on a non-stick baking tray. Rest in the fridge for 20-30 minutes.
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Remove the falafel from the fridge, drizzle with the remaining oil and bake for 25 minutes, or until crisp and golden-brown. Turn occasionally to ensure even cooking.
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Meanwhile place the cucumber, tomato and lettuce in a large bowl. Squeeze the juice of half the lemon into a small bowl, add a pinch of salt and pepper and using a fork whisk together with the olive oil to form a dressing. Pour over the salad and mix well.
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Lightly toast the pitta breads then carefully slice open along one side using a knife.
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When ready to serve, arrange a little salad in each pitta, top with some of the falafels and add a squeeze of juice from the remaining lemon half. Serve with the remaining salad alongside.
Tips
In May 2013 this recipe was costed at £3.82 at Asda, £3.88 at Tesco and £3.99 at Sainsbury’s.
This recipe is designed to be made in conjunction with a
low-cost store-cupboard.