Falafel pittas

It is widely thought that falafel were first made by native Egyptian Christians as a replacement for meat during Lent. They are often served as ‘street food’ and are a popular dish that is eaten throughout the Middle East. 

Falafelpittas

Equipment

  • Baking tray

  • Pastry brush

  • Chopping board

  • Can opener

  • Colander

  • Measuring spoons

  • Oven gloves

  • Fish slice

Method

  • Step 1

    Wash the cucumber and chop as finely as possible.

  • Step 2

    Peel and chop the onion as finely as possible.

  • Step 3

    Wash the mint leaves and chop them finely using the scissors.

  • Step 4

    Squeeze the juice from the lemon. 

  • Step 5

    Scoop the natural yoghurt into the bowl, mix in the lemon juice, chopped cucumber, onion and mint. Stir well.

  • Step 6

    Place the onion, garlic, spices, herbs and chickpeas into the mixing bowl and mash to a paste with the potato masher.

  • Step 7

    Add the flour and the black pepper to taste (if using) to the mixing bowl. Mix well with a metal spoon.

  • Step 8

    Shape the mixture into balls about the size of a golf ball and flatten slightly before placing on the baking tray.

  • Step 9

    Bake for 20 minutes, turning the falafel over with a fish slice after 10 minutes.

  • Step 10

    Wash and shred the lettuce into 1cm wide strips. You can use a sharp knife and chopping board.

  • Step 11

    Once the falafel are cooked, remove from the oven and place on a pan stand. Place the pitta breads onto a baking tray and heat in the oven for 2 minutes.

  • Step 12

    Place some shredded lettuce and 3 falafel into each pitta bread.

  • Step 13

    Drizzle with Cucumber Raita

Ingredients

Makes:
Serves 4
sunflower oil for greasing
1
small red onion
2 cloves
garlic
1 x 400g
chickpeas
small bunch
parsley or coriander
1 x 5ml spoon
ground cumin
1/4 x 5ml spoon
chilli powder
1 x 5ml spoon
ground coriander
2 x 15ml spoons
plain flour
ground black pepper (optional)
lettuce
4
wholemeal pitta breads

Top tip(s)

  • If the mixture is very thick, when mashing into a paste add 1 x 15ml spoon of cold water or lemon juice. 
  • Lightly oil your hands before shaping the mixture, to prevent it sticking. 
  • Serve with the Cucumber Raita recipe.

Prepare now, eat later

  • Slice the onion, garlic and coriander or parsley up to 4 hours in advance and store in a plastic container in the fridge.
  • Prepare the falafel mixture up to 4 hours in advance and store in a plastic container in the fridge.
  • If serving cold, you can prepare the cooked falafel up to 2 hours in advance and store, covered, in the fridge.
  • Falafel can be frozen. Cool and pack into airtight containers or bags and freeze for up to a month. Defrost thoroughly before reheating at 180°C/160°C fan or gas mark 4 for 10 minutes or until piping hot.

Something to try next time

  • Add 1 x red pepper (washed and sliced into 1/2cm thick strips) or 1 tomato finely sliced with the lettuce to increase the number of vegetable portions and add colour to the dish.
  • Serve with the Carrot and Couscous Salad recipe.
  • Add two slices of crispy hot halloumi cheese to the pitta breads as well as the falafel and salad. Slice the cheese into 2mm thick slices and brown in a hot non-stick frying pan for 2–3 minutes on each side.