Name: Falafels with hummus & tabbouleh
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Cuisine: Middle Eastern
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

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Falafels with hummus & tabbouleh

Falafels with hummus & tabbouleh

Jennifer Irvine

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Serves 2

Easy

Prep: 10 mins

Cook: 20 mins

plus chilling

A star rating of 3.9 out of 5.10 ratingsRate

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Make your own chickpea and butter bean fritters and serve with a herby couscous salad - the recipe makes enough for two meals

Healthy

Vegetarian

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Alternatives

Complete the dish

Showing items 1 to 3 of 3

Stuffed Moroccan pitta

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Ingredients

Nutrition

Units:

MetricUS

For the falafel

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

For the hummus

400g can chickpeas

drained
1 tbsp tahini paste
pinch of ground cumin
1 tbsp extra virgin olive oil
juice ½ lemon

For the tabbouleh

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

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Nutrition: per serving

kcal509
fat16g
saturates2g
carbs73g
sugars7g
fibre14g
protein22g
salt1.6g

Method

step 1

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.
step 2

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.
step 3

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.
step 4

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.
step 5

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.
step 6

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.

RECIPE TIPS

BINDING FALAFELS

The small amount of flour in the falafels will help hold them together. You could use gram (chickpea) flour if you have some.

Recipe from Good Food magazine, July 2014

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A star rating of 3.9 out of 5.10 ratings

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