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Falafels
No one enjoys eating dry falafels so we’ve added grated zucchini to keep them light and full of moisture. It’s also an easy way to up the vegetable content of your meal, so it’s a win-win! Whilst traditionally deep-fried, we’ve chosen to pan-fry them to keep them a little healthier.
Prep Time
20 mins
Cook Time
10 mins
Serves
4
Vegetarian
Healthy
Gluten Free
Dairy Free
Lunch
Ingredients
1 large zucchini
2 x 400g/14oz cans chickpeas, drained and rinsed
2 cloves garlic, crushed
2 spring onions, /scallions, finely chopped
1 egg
finely grated zest of 1 lemon
1/4 cup plain flour, or rice flour
1/4 cup chopped parsley
1 tbsp cumin seeds
1 tbsp lemon juice
1/2 tsp salt
freshly ground black pepper, to taste
neutral oil, to cook
TO SERVE
baby cos/romaine lettuce, leaves separated, or warmed pita pockets
4 tomatoes, cored and cut into wedges
1 red onion, thinly sliced
mint leaves, (optional)
Method
Coarsely grate the zucchini onto a clean teatowel (you should have about 2 cups). Pull up the sides of the teatowel, twist and squeeze tightly over a sink or bowl to remove excess moisture.
Place zucchini in a food processor with all other ingredients except oil and lightly pulse to combine. Use wet hands to form into small balls, and then flatten the balls slightly into patties.
Heat oil in a frypan, swirling to coat pan. In batches, fry falafels over a medium -high heat until well browned (about 3 minutes each side). Add more oil to the pan between batches if necessary.
Serve falafels in pita pockets or lettuce cups with tomato, onion, mint, if using, and your choice of condiments.
