Falafel and tzatziki salad bowl

Nutrition content per serve^*

Energy: 461 calories (1,927 kJ) | Protein: 17g | Carb: 29g | Sugar: 11g | Total fat: 25g | Sat fat: 4g | Fibre: 17g | Serves: 4 | Total time: 60 minutes

Ingredients:

Falafels

• 1 can chickpeas, rinse, drained and patted dry
• ½ cup Spanish red onion, roughly chopped
• ½ cup fresh parsley
• 2 cloves garlic
• 1 tbsp tahini
• ¾ tsp cumin
• ½ tsp smoked paprika
• 3 tbsp all-purpose flour
• Salt and pepper, to taste

Tzatziki

• 1 cup Greek yoghurt
• 1 tbsp olive oil
• 1 medium cucumber, grated
• 1 tbsp garlic, minced
• 1 lemon, juiced

Salad

• 1½ cup cherry tomatoes, halved
• 1 medium avocado, pit removed, and sliced
• 1/3 cup Spanish onion, finely chopped
• 2 tbsp olive oil
• 4 handfuls rocket or spinach

Directions:

1. Preheat the oven to 200^oC and line a baking tray with baking paper.
2. Add chickpeas, red onion, parsley, garlic, tahini, cumin, smoked paprika, salt and pepper into a food processor. Pulse to combine, scraping down sides if required. Mixture should resemble a crumbling dough, not a paste.
3. Add 1 tbsp of flour at a time and pulse to combine until mixture is dry enough to mould without sticking to hands.
4. Scoop out 2 rounded tbsp amounts of falafel mix and gently form into 12 discs. Arrange discs on prepared baking tray, spacing about 5cm apart.
5. Bake falafels for 25-30 minutes, flipping once halfway through cooking, until crisp and golden.
6. While falafels are cooking, in a small bowl, add yoghurt, olive oil, grated cucumber, garlic and lemon juice, stir until combined. Transfer into a small ramekin.
7. Remove falafels from the oven and allow to cool.
8. Combine salad ingredients in a bowl, drizzle olive oil. Top salad with falafels and side of tzatziki. Serve and enjoy!

Chef’s tips:

• Wrap leftover falafel tightly with cling wrap and refrigerate for up to 3 days. The falafel can also be frozen for up to 3 months. 
• Reheat falafels in an air fryer. This helps bring back crispiness, and ensures they’re warmed through. You can also reheat them in the microwave.
  
  

Why it’s good for you:

• Chickpeas are a great source of fibre and plant-based protein to help maintain good gut health and stable blood sugar control.
• Yoghurt is a source of probiotics that helps good bacteria in the gut to thrive.

^* Approximate values from Xyris Foodworks software

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.