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.

Vegetarian Healthy Baked Middle Eastern Pulse

Estimated Nutrition

Calories

435

kcal / serving

1740 kcal total

Carbs

53g

per serving

212 g total

Fat

18.5g

per serving

74 g total

Protein

14g

per serving

56 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

piece

Egg

beaten

Fruits

piece

Lemon

zest grated

0.5

piece

Lemon

juice only

GrainsCereals

piece

Pitta Bread

LegumesPulses

400

Chickpeas

canned, drained and rinsed

NutsSeeds

clove

Garlic

crushed

tsp

Cumin

ground

tsp

Mixed Herbs

piece

Salt

to taste

piece

Black Pepper

to taste

OilsFats

Olive Oil

for frying onion and garlic

Olive Oil

for dressing and drizzling

Vegetables

piece

Onion

small, finely chopped

0.5

piece

Cucumber

peeled and thinly sliced

100

Tomatoes

roughly chopped

piece

Round Lettuce

washed, leaves torn

Method

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.