Falafel and Hummus

Falafel and Hummus

450-600Light mealFasting

Cook Time10 mins

Prep Time35 mins

Calories542

Protein20.4g

Carbs39g

Fat28.8g

Fibre17.3g

Ingredients

  • 0.75 x400g tin
  • 0.5 x400g tin
  • 0.5
  • 1 tsp
  • 0.5 tsp
  • 1 tsp
  • 0.5 Tbsp
  • 0.5
  • 1 tsp
  • 1 Tbsp

Instructions

*Please note this recipe has been tested and revised since the old programme. You may see some changes but these have been accounted for.

  1. Place ⅔ of the chickpeas, cannellini beans, lemon zest, harissa, cumin, and coriander into a food processor, add the water only if needed.  Season well and blitz until smooth.
  2. Using wet hands shape the mixture into 4 patties per serve and chill for 20 minutes in the fridge.
  3. Heat a tsp of olive oil in a large frying pan (you may need a tsp per serve) and cook the patties for 4-5 minutes on each side, or until they turn golden. Serve with the hummus and enjoy!

To make the side 

  1. Place remaining chickpeas, remaining olive oil, lemon juice, water, tahini and garlic in a blender then blitz and pulse to achieve a paste. Keep an eye on the mixture as you pulse and add more water if it is starting to look dry. Blitz for longer (and possibly add a splash of water) if you prefer your dip creamy and smooth. Taste and season with salt and pepper as required.   

Notes

  • Store leftovers in separate airtight containers in the fridge for up to 3 days.
  • Freeze the falafels for up to 2 months (cooked or uncooked) - separate with baking paper in an airtight container. Defrost and reheat in a pan.
  • The drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned chickpeas in a single serve of this recipe equates to approx. 180g (6.3oz) and 207 calories. The drained weight of tinned cannellini beans in a single serve of this recipe equates to approx. 123g (4.4oz) and 118 calories.
  • Serve with a crunchy green salad or steamed green vegetables.
  • If following a gluten free diet, please check the label of the harissa to ensure there are no sources of gluten.

All Tags

450-600Light mealFastingSummerVegetarianEgg-freeGluten-freeDairy-freePlan aheadFreezableBatchNut-free