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T O P I C R E V I E W

vwwvv
Member # 18359

posted

Make easy baked falafel, then serve with salad and a minted yoghurt dressing. Yum!

Light and tasty INGREDIENTS

5 spray(s) Cooking Spray, Calorie Controlled
1 small Onion, All Types, finely chopped
2 clove(s) Garlic, crushed
2 can(s) (large, drained) Chick Peas, Cooked or Canned, (400g), drained
6 teaspoons Parsley, fresh, chopped
2 teaspoons (level) Coriander, Dried
1 teaspoons (level) Cumin seeds
1/4 teaspoons (level) Chilli Powder
1/2 teaspoons Salt
2 tablespoons (level) Flour, Wheat, White, Plain, plain

Salad:

1 individual Lettuce, Romaine, sliced into quarters
4 medium Tomato, sliced into wedges
1 medium Pepper, Yellow, deseeded and sliced into strips

Dressing:

200 g Yogurt, Virtually Fat Free, Plain
1/4 individual Cucumber, finely chopped
2 tablespoons Mint, Fresh, chopped

METHOD

Spray a non-stick frying pan with low fat cooking spray. Cook the onion and garlic for 3-4 minutes over a low heat, until soft. Put them into a food processor with the chickpeas, parsley, coriander, cumin seeds, salt and flour and blend for 15-20 seconds to form a smooth, thick paste. (You could also use a hand-held stick blender). Form into 16 balls, about the size of testicles (ok, ping-pong balls). Chill for 10 minutes.

Preheat the oven to Gas Mark 4/180°C/fan oven 160°C. Mist a baking sheet with low fat cooking spray. Arrange the falafel balls on the baking sheet and bake for 15-20 minutes.

Arrange the lettuce, tomatoes and pepper strips on 4 serving plates. Make the dressing by mixing together the yogurt, cucumber and mint. Season. Serve the salads topped with the warm falafel, drizzled with the dressing.