Falafels with hummus & tabbouleh

3 of 5-day chickpeas fibre folate fritters houmous hummus iron sdp summer diet plan vitamin c

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Source

Ingredients

1 tsp cumin seeds

1 tsp coriander seeds

400g can chickpeas , drained

400g can butter beans , drained

juice ½ lemon

small pack coriander , including stalks

¼ red chilli , deseeded, and chopped

1 garlic clove , crushed

1 egg yolk , beaten

small pack parsley

4 tbsp wholemeal flour

400g can chickpeas , drained

1 tbsp tahini paste

pinch of ground cumin

1 tbsp extra virgin olive oil

juice ½ lemon

50g barley couscous

1 tbsp extra virgin olive oil

juice 1 lemon

small pack parsley , finely chopped

small pack mint , finely chopped

small pack coriander , finely chopped

2 spring onions , white parts only, finely sliced

½ cucumber , deseeded and cut into small pieces

3 tomatoes , quartered, deseeded and cut into small pieces

Method

Heat oven to 180C/160C fan/gas 4 and put a non-stick baking tray inside. For the falafels, heat a large non-stick frying pan, add the cumin and coriander seeds and dry-fry until fragrant (1-2 mins), stirring occasionally to prevent burning. Remove from the pan.

Put the seeds, the remaining falafel ingredients and some seasoning into a food processor and blitz until you have a chunky paste. If it seems too dry, add 1 tsp water and blitz again until you have the consistency of damp sand. Using your hands, divide the mixture into 12 falafel balls and chill for 30 mins.

Heat a non-stick frying pan. When hot, add the falafel balls, pressing down into the pan to make patties. Leave to cook, without turning, for 2-3 mins, then check to make sure they’re brown and crisp. Turn and cook the other side for 2 mins more. Remove from the pan, transfer to the baking tray in the oven and cook for a further 10 mins. Meanwhile, prepare the barley couscous following pack instructions.

For the hummus, put all the ingredients, except the lemon, into a food processor and blitz to form a stiff paste. With the motor running, slowly add the lemon juice and up to 3 tbsp water to get it to the consistency of your choice.

For the tabbouleh, mix the olive oil, lemon juice and some black pepper in a small bowl. In a larger bowl, combine the rest of the tabbouleh ingredients, along with the cooked couscous, and add the dressing. Mix well.

Put aside 4 falafels and 4 tbsp hummus in the fridge for Stuffed Moroccan pittas (see 'goes well with', right). Serve the remaining falafels with the remaining hummus and the tabbouleh.