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Beetroot falafel pitta with carrot slaw recipe

Beetroot falafel pitta with carrot slaw recipe

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This bright and vibrant falafel recipe is ideal for a family on a budget. Serve alongside carrot slaw to get some extra veggies in and let everyone pack their own pittas at the table, family style. See method

  • Serves 4
  • 10 mins to prepare and 35 mins to cook
  • 721 calories / serving
  • Freezable
  • Healthy
  • Vegan
  • Vegetarian
  • Dairy-free

Ingredients

  • 4 baking potatoes, cut into wedges
  • 3 tbsp olive oil, plus 2 tsp
  • 200g cooked beetroot, drained well, roughly chopped and patted dry with kitchen paper
  • 2 garlic cloves, crushed
  • 2 ½ tsp ground cumin
  • 2 x 400g tins chickpeas, drained and patted dry with kitchen paper
  • 50-65g plain flour
  • 320g frozen peas, defrosted and drained
  • 250g carrots, peeled and coarsely grated
  • 1 lemon, zested and juiced
  • 10g fresh flat-leaf parsley, stalks and leaves separated, both finely chopped
  • 6 wholemeal pittas, toasted
If you don't have chickpeas, you can use any tinned bean in water

Each serving contains

  • Energy

    3030kj
    721kcal
    36%
  • Fat

    18g 26%
  • Saturates

    3g 13%
  • Sugars

    12g 13%
  • Salt

    1.5g 25%

of the reference intake
Carbohydrate 106.1g Protein 26.5g Fibre 24.8g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Tip the potato wedges onto a large, shallow baking tray. Drizzle over 1 tbsp oil, then season and toss to coat. Roast for 30-35 mins, turning halfway, until golden and crisp.
  2. Meanwhile, put the beetroot, half the garlic, 2 tsp cumin, the chickpeas and 50g flour in the bowl of a food processor, season well and pulse to a coarse paste. If the mixture is too wet to handle, add the remaining four. Using wet hands, shape the mixture into 12 patties and arrange on a lined tray. Transfer to the fridge for 10 mins to firm up.
  3. Meanwhile, boil the peas for 3 mins; drain and rinse under cold water. Set aside.
  4. Mix the grated carrots with half the lemon juice, 2 tsp olive oil and half the parsley. Season with a pinch of salt and set aside.
  5. Blitz the peas in a food processor (or in a jug with a stick blender) with the lemon zest, a squeeze of juice, the remaining parsley, ½ tsp cumin and 4-5 tbsp water to make a smooth purée. Season well.
  6. Heat 2 tbsp oil in a large nonstick frying pan over a medium heat. Fry the falafel in 2 batches for 4-5 mins each side until golden and crisp. Split the pitta in half and fill with a spoonful of pea purée, a beetroot falafel and some of the carrot slaw. Serve with the potato wedges.

Freezing and defrosting guidelines

Freeze falafel only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Falafel recipes

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