Serve as a lunchtime treat or a light supper, perhaps followed by a bowl of soup. A staple in the Middle Eastern diet for centuries, falafel are based on nutritious chickpeas, which among other things are packed with fibre, protein, slow-releasing carbohydrate, healthy fats, iron and zinc. Adding sweet potatoes, garlic, ginger and spices to these tasty falafels gives an extra boost of antioxidants and anti-inflammatories to keep you in tip top health.
- 1 small sweet potato, peeled and diced
- 1tsp cumin seeds
- 1 tsp coriander seeds
- 1 x 400g can chickpeas, drained
- 2 cm cube fresh ginger, peeled and grated
- 1 tbsp lemon juice
- 1 clove garlic, peeled and crushed
- ½ tsp salt
- 2 tbsp gram (chickpea) flour
- 1 courgette, finely grated
- Freshly ground black pepper
- 25g fresh coriander and/or mint leaves, chopped
- 2 tbsp sunflower or rapeseed oil
- ½ tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp chilli powder
- 250g natural yoghurt
NutritionNutrition per serving
- Energy (kcal) 221
- Carbohydrate (g) 31.2
- Of which sugars (g) 5.4
- Protein (g) 11.3
- Fat (g) 6.6
- Of which saturates (g) 1.8
- Fibre (g) 5.1
- Salt (g) 1.3
- Prep time – 20 minutes (plus 30 minutes in fridge)
- Cook time – 5 minutes
- Boil the sweet potato in plenty of salted water for about 10 minutes until just tender, then drain.
- Dry fry the cumin and coriander seeds for 1 minute and then roughly crush them with a pestle and mortar.
- Place the chickpeas, sweet potato, spices, lemon juice, garlic, fresh ginger, salt and pepper in a food processor or blender and blend until semi-pureed.
- Mix in the flour, courgette and the fresh herbs.
- Form little falafel patties with about 3 cm in diameter and 1 cm thick and leave in the fridge for 30 minutes to firm up.
- Meanwhile prepare the yoghurt dip by combining all the ingredients in a bowl.
- Heat 2 tbsp oil in a non-stick frying pan and fry the patties for 2 minutes on each side.
- Serve with the yoghurt dip, salad leaves and pitta bread.