Falafel with salad in pita
Serves 3
Prep time: 15 mins
Cooking time: 25 mins
Ingredients
For the falafel
400g canned chickpeas, drained and rinsed
1 red onion, roughly chopped
1 clove garlic, peeled and crushed
3 tbsp tahini
1 egg, beaten
100g fresh white breadcrumbs
2 tbsp fresh coriander, chopped
1 tsp ground cumin
1/2 tsp salt
To serve
6 large pitta breads
shredded cos lettuce leaves
cherry tomatoes, halved
1/2 cucumber, sliced
hummus (canned)
cayenne pepper or paprika for sprinkling
Method
1. Preheat the oven to 180C. To make the falafel, mash the chickpeas with the onion to form a thick pulp. Add the garlic, tahini, egg, breadcrumbs, coriander, cumin and salt and mix together well.
2. Divide the falafel mixture into 18 small balls and bake on a baking sheet for 15-20 minutes, or until lightly golden and firm to the touch
3. To serve, toast the pitta breads, leave to cool slightly and split open. Fill with the shredded lettuce, cherry tomatoes and cucumber. Top the salad with 3 falafel per pitta and drizzle over a little hummus, if you like. Sprinkle with a little cayenne pepper or paprika.
Thai fish cakes with Asian herb salad
Makes 8 (Serves 4)
Prep time: 15 mins
Cooking time: 10 Mins
Ingredients
500g White boneless fish fillets, cut into chunks
2 tbsp chopped coriander
1 tbsp red curry paste
1 tbsp lime juice
50g green beans, trimmed, thinly sliced
2 cups mixed fresh herbs
Sweet chilli sauce to serve
Method
1 Place fish, coriander, curry paste and lime juice in a food processor. Process until mixture is a coarse paste. Transfer to a bowl. Add the beans and stir until well combined.
2 Using wet hands, form fish mixture into 8 even round cakes.
3 Spray a large frying pan with oil and heat on medium. Cook the fish cakes, in 2 batches, for 3-4 minutes, each side or until golden brown and cooked through.
4 Top with herb mix and drizzle with sweet chilli sauce to serve.
Bean, tomato and rocket tortillas
Makes 8 (Serves 4)
Prep time: 10 mins
Cooking time: 5 mins
Ingredients
8 small corn or flour tortillas
400g canned red kidney beans, rinsed, drained
1 large vine-ripened tomato, finely chopped
50g baby rocket leaves
2/3 cup grated low-fat cheddar cheese
hot chilli sauce (optional)
Method
1. Place tortillas on a work surface. Place an even amount of kidney beans, tomato, rocket and cheese down the centre of each tortilla. Drizzle with a little chilli sauce, if desired.
2. Roll up each tortilla, tucking in the sides, to enclose fillings. Wrap in plastic wrap and chill.
3. When ready to eat, preheat a sandwich press. Toast tortillas, in 2 batches, for 2-3 minutes or until golden and cheese has melted.
