Falafel pockets with cucumber and tomato

Recipes / Vegetarian

Chickpeas give this low-fat, diabetes-friendly vegetarian meal a protein boost.

Recipe «Falafel pockets with cucumber and tomato» presented in category Recipes / Vegetarian, to prepare this dish you will need no more 40 minutes. To make this dish at home by prescription from the author Gomer would need: Olive oil spray, to grease, 1 brown onion, coarsely chopped, 2 garlic cloves, crushed, 2 tsp ground coriander, 2 tsp ground cumin , 2 x 400g cans chickpeas, rinsed, drained, 1/3 cup chopped fresh coriander, 50g plain flour , 1 x 250g punnet grape tomatoes, halved, 2 Lebanese cucumbers, finely chopped, 4 small wholemeal pita breads, halved, Dairy Farmers Traditional Lite natural yoghurt, to serve.

Ingredients:

  • Olive oil spray, to grease 
  • 1 brown onion, coarsely chopped 
  • 2 garlic cloves, crushed 
  • 2 tsp ground coriander 
  • 2 tsp ground cumin 
  • 2 x 400g cans chickpeas, rinsed, drained 
  • 1/3 cup chopped fresh coriander 
  • 50g plain flour 
  • 1 x 250g punnet grape tomatoes, halved 
  • 2 Lebanese cucumbers, finely chopped 
  • 4 small wholemeal pita breads, halved 
  • Dairy Farmers Traditional Lite natural yoghurt, to serve 

Instructions

  1. Preheat oven to 190°C. Line a large baking tray with non-stick baking paper.
  2. Heat a frying pan over medium heat. Spray with olive oil spray. Add onion and garlic and cook, stirring, for 5 minutes or until onion is soft. Add the coriander and cumin and cook, stirring, for 1 minute or until aromatic. Set aside to cool slightly.
  3. Place the onion mixture, chickpeas and 1/4 cup of coriander in the bowl of a food processor and process until well combined and the mixture just comes together. Transfer to a bowl. Add flour. Use your hands to mix until combined.
  4. Divide mixture into 24 equal portions. Shape each portion into a 1cm-thick patty. Transfer to the lined tray. Spray with olive oil spray. Bake in oven, turning once, for 25-30 minutes or until golden.
  5. Meanwhile, combine tomato, cucumber and remaining coriander in a bowl.
  6. To assemble, open the bread to form pockets. Fill with patties and tomato mixture. Drizzle over yoghurt to serve.