Homemade Falafels with Salad and Pitta Bread

Healthy baked Middle Eastern falafels served in toasted pitta bread with a fresh, zesty lemon-dressed cucumber and tomato salad.

Estimated Nutrition

Per Serving Total
Calories 435 kcals 1740 kcals
Carbohydrates 53 grams 212 grams
Fat 18.5 grams 74 grams
Protein 14 grams 56 grams
Cook Time
30 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
1
piece
Egg
beaten
Fruits
1
piece
Lemon
zest grated
0.5
piece
Lemon
juice only
GrainsCereals
4
piece
LegumesPulses
400
g
Chickpeas
canned, drained and rinsed
NutsSeeds
1
clove
Garlic
crushed
2
tsp
Cumin
ground
1
piece
Salt
to taste
1
piece
Black Pepper
to taste
OilsFats
15
ml
Olive Oil
for frying onion and garlic
45
ml
Olive Oil
for dressing and drizzling
Vegetables
1
piece
Onion
small, finely chopped
0.5
piece
Cucumber
peeled and thinly sliced
100
g
Tomatoes
roughly chopped
1
piece
Round Lettuce
washed, leaves torn

Steps

  • Fry the onion in 15 ml of oil for 4 minutes, then add garlic for 2 minutes.
  • Mash the drained chickpeas with the sautéed onion and garlic in a mixing bowl.
  • Mix in the cumin, herbs, lemon zest, seasoning, and beaten egg.
  • Preheat oven to 200°C and chill 16 small mixture balls on a tray for 30 minutes.
  • Drizzle with oil and bake for 25 minutes until crisp and golden brown.
  • Whisk lemon juice, salt, pepper, and olive oil, then toss with cucumber, tomato, and lettuce.
  • Lightly toast the pitta breads and slice them open along one side.
  • Fill pittas with salad and falafels, add lemon juice, and serve with remaining salad.