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Pea and mint falafel recipe

Pea and mint falafel recipe

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A vegetarian staple, falafel is simple to make and incredibly versatile with its fillings. Pea and mint makes the most of the spring produce while the charred courgette ribbons add a welcome texture pairing. Finish off with a drizzling of cool, lime yogurt for the perfect al-fresco meal. See method

  • Takes 45 mins plus chilling
  • 419 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 2 x 400g tins chickpeas, drained and rinsed
  • 400g frozen peas, blanched in boiling water to defrost
  • ½ tbsp smoked paprika
  • 1-2 red chillies, to taste, deseeded and diced
  • 3 garlic cloves, crushed
  • 15g fresh mint, leaves picked and roughly chopped
  • 65g-100g plain flour
  • 1 lime, zested and juiced
  • 2 tbsp olive oil, plus 2 tsp
  • 150g natural yogurt
  • 3 courgettes (about 350g), cut into long 5mm strips
  • 6 wholemeal pittas
Helpful swap: Use wholemeal pittas in this recipe for added fibre

Each serving contains

  • Energy

    1750kj
    419kcal
    21%
  • Fat

    12g 17%
  • Saturates

    3g 15%
  • Sugars

    9g 10%
  • Salt

    0.7g 12%

of the reference intake
Carbohydrate 55.1g Protein 18.5g Fibre 15.6g

Method

  1. Pat the chickpeas and peas dry with a clean tea towel, then tip into a food processor with the paprika, chilli, garlic, most of the mint and 65g flour. Season well, add half the lime juice, then blitz to a coarse paste. Scrape down the sides if needed, then blitz again. Roll a little of the mix in your hands; if it feels very wet, stir in the remaining flour.
  2. Lightly wet your hands, then divide the mixture into 18 small patties. Transfer to a tray lined with nonstick baking paper and chill for 30 mins to firm up.
  3. Heat 2 tbsp oil in a large nonstick frying pan over a medium-high heat and fry the falafel in batches for 4-5 mins each side until golden brown and crisp (this will help stop them breaking up on the barbecue).
  4. Light the barbecue at least 40 mins before cooking. It’s ready when the large flames have died down, and the coals are white and ashy. Mix the yogurt with the lime zest, remaining juice and mint. Season with a little salt.
  5. Toss the courgettes in a bowl with some seasoning and 2 tsp oil. Transfer to the barbecue (or to a preheated griddle pan over a medium-high heat) for 2 mins each side until golden, charred and soft throughout. Transfer to a plate and cover with foil to keep warm.
  6. Cook the falafel on the barbecue or griddle pan for 2-3 mins each side until lightly charred and heated through. Toast the pittas on the bars or under the grill until golden, then split down one side. Stuff the pittas with a few courgette ribbons, some warm falafels and a spoonful of the lime yogurt to serve.

Freezing and defrosting guidelines

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 Vegetarian recipes

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