I found this recipe online: Homemade Healthy Falafels
and I made it the night before last. It came out AWESOMELY!! So I share with you my shopping list for this dinner (the coloured text is direct from the recipe website):
The pita side of things:
Pita pockets (1 per person should be enough)
Hummus/Tomato (not “ketchup”, the other ready-to-eat kind you’d put on your pizza base or pasta)/chilli sauce
1 can/240g chickpeas (drained)
1 small/90g white onion
40g wholemeal flour (I used 20g all purpose flour and 20g breadcrumbs)
Handful of fresh parsley (1/2 bunch) OR 1.5 Tbsp dried parsley
1/2 Tbsp cumin
1 tsp paprika
1 Tbsp lemon juice
1 tsp black pepper
1/2 tsp salt
1/2 tsp garlic granules (or 2 cloves)
1/2 tsp baking powder
1 cal spray oil
Pre-heat your oven to 200 degrees C (400 F) & put all of the above ingredients into a food processor and *blend* until the ingredients start to combine and look well mixed. I used an immersion blender as I dont have a food processor and it worked ok (just dont make it too pureed). You could also probably use a potato masher.
Cover a baking tray with baking paper and give it a spritz with 1 cal spray oil.
Use a spoon to scoop out some of the mixture and roll into a ball using your hands before placing on to the baking tray and pressing down slightly (so you create more of a disk shape rather than a ball). I used a 1 Tbsp measuring spoon.
Repeat this until you have 14 falafels on a tray and give them a spray with your 1 cal spray oil. (I didnt have 1 cal spray so I just dabbed with oil on the top).
Bake for 30 minutes, turning them after 15 minutes and giving them another spritzs with 1 cal spray oil. (while they’re baking, make your tzatziki)
Serve & enjoy 🙂
P.S. The mixture keeps in the fridge over-night if you want to make them in advance or save any left-overs. I’ve also tried chilling the cooked falafels in fridge and reheating them for ~1min in the microwave.. this did work but do NOT freeze them.. when re-heated they go all chewy and not very nice (!)
My electricy went out 10 min into the cooking and I eventually took it to my parent’s place to continue cooking and it was fine! Seriously a foolproof recipe!
Grate a chunk of cucumber and put into a bowl. Sprinkle salt generously over the grated cucumber and leave to sit for 10-15min (this helps draw out the moisture and liquid). Then squeeze out cucumber over the sink or another bowl, taking care not to loose any cucumber in the process. You can really squeeze it together into a ball to get all the liquid out, you dont want watery tzatziki!. Spoon some greek yoghurt into another bowl and add cucumber, stir to blend.
Cut pita bread 1/4 from the top and open.
Put into oven to warm once falafels are out.
Spoon your hummus/tomat/chilli sauce inside and spread over the one side of the pocket.
Add some lettuce and tomato (I also add a bit of tzatziki at this point)
Add 3 falafels
Add more lettuce and tomato
Add another falafel if there is room
Spoon some tzatziki on top