Waitrose and Partners
Green falafel with yogurt & roast beets

Green falafel with yogurt & roast beets

Using peas as well as the traditional chickpeas gives these delicious falafel added fibre, plus they’re a source of veggie protein. Baking rather than frying means less fat is needed.

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VegetarianHealthyHigh fibre2 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare25 mins
  • Cook35 mins
  • Total time1 hr

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Ingredients

  • 330g pouch Fresh Beetroot
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 25g pack flat leaf parsley, leaves picked, stalks finely chopped
  • 25g pack coriander, leaves picked, stalks finely chopped
  • 1 green chilli, chopped
  • 2 clove/s cloves garlic, crushed
  • 5 salad onions, trimmed and finely sliced
  • 120g frozen peas, defrosted
  • 400g can chickpeas, rinsed and drained
  • 15g gram flour
  • 1 lemon, juice of ½, ½ cut into wedges
  • 4 essential Waitrose Wholemeal Pitta
  • 6 tbsp Essential Fat Free Greek Style Natural Yogurt (or vegan yogurt alternative)

Method

  1. Preheat the oven to 190ºC, gas mark 5. Cut the beetroot into bitesized wedges and coat with ½ tbsp olive oil. Season and spread out in a small roasting tin.

  2. Toast the spices in a dry frying pan over a medium heat for 90 seconds, stirring until fragrant. Tip into a blender with the herb stalks and ½ the herb leaves. Add the chilli, garlic, salad onions and peas; pulse to finely chop, stopping to stir with a spatula when it catches. Once a rough paste forms, stir in the chickpeas and blend again, stopping and stirring as before, until mostly smooth (a few chunks are fine) and holding together. Scrape into a bowl and stir in the gram flour; season.

  3. Brush ½ tbsp oil over a baking tray; space 16 tablespoonfuls of the mixture across it. Dipping your fingers in the remaining 1 tbsp oil, shape them into patties, coating lightly with oil. Bake both the beetroot and the falafel for 30 minutes, carefully turning the falafel over halfway through, until golden brown beneath. Leave the falafel to firm up for a few minutes and season the beetroot with lemon juice.

  4. Toast the pitta and serve alongside the falafel and beetroot wedges with the yogurt, remaining herb leaves and lemon wedges to squeeze over.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,779kJ/ 423kcals

Fat

11g

Saturated Fat

1.4g

Carbohydrates

56g

Sugars

15g

Fibre

14g

Protein

19g

Salt

0.6g

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