Falafel & Hummus in Pitta
Sun dried tomato hummus
Servings: 4 stuffed pitta
Calories: 728kcal
Cost: 55p
Equipment
- large mixing spoon
- digital weighing scales
- baking tray
- mixing bowl
- frying pan
- food processor
- or
- stick blender
Ingredients
Falafel
- 250 g chickpeas cooked, equivalent of a tin
- 100 g onion chopped
- ½ tsp ground cumin
- ½ tsp ground coriander
- flour for dusting
- 2 tblsp oil for frying
Hummus
- 250 g chickpeas cooked, equivalent of a tin
- 125 ml olive oil
- 1 lemon zest and a squeeze of juice
- 1 clove garlic or equivalent from tube etc
- 5 sun dried tomatoes soaked if the dry ones
To Serve
- 4 pitta
Metric - US Customary
Instructions
Falafel
- Put all Falafel ingredients in a food processer and blitz until thoroughly combined
- Remove bowl from base and scooping a tablespoon or so of mixture into your hand, form in to falalfel shapes. Repeat with all the mixture
- Place the frying pan on the heat and drizzle in the oil
- Tip some flour onto a chopping board, plate etc
- Take each falafel, dust with the flour and place in frying pan. Repeat for all falafel
- Gently cook for a few minutes, flip over and cook the other side
Hummus
- If the dried tomatoes are of the hard and dry variety and not from a jar, place in a small bowl with a little water to re-hydrate
- Put all hummus ingredients into the processor, including the tomatoes, excluding the soaking water
- Blitz until homogenised and smooth
No Food Processor?
- If you have a stick blender, that will make a pretty good job. Even a liquidiser at a push. None of those? See below
- Falafel - put the chick peas in a mixing bowl and mash with a fork.
- Chop the onion as fine as you can get it
- Add all ingredients to the chick pea bowl and mix everything very well. Continue as above
- Hummus - put the chick peas in a mixing bowl and mash with a fork.
- Chop the sun dried tomatoes as finely as you can get them
- Add all ingredients to the chick pea bowl and mix everything very well. Continue as above
Notes
Got a great recipe? How about submitting it to appear on Thrifty Lesley!
Nutrition
Calories: 728kcal | Carbohydrates: 72g | Protein: 17g | Fat: 43g | Saturated Fat: 5g | Sodium: 318mg | Potassium: 590mg | Fiber: 12g | Sugar: 9g | Vitamin A: 56IU | Vitamin C: 19mg | Calcium: 125mg | Iron: 5mg
