Beetroot falafel pitta with carrot slaw recipe
This bright and vibrant falafel recipe is ideal for a family on a budget. Serve alongside carrot slaw to get some extra veggies in and let everyone pack their own pittas at the table, family style.
See method- Serves 4
- 10 mins to prepare and 35 mins to cook
- 721 calories / serving
- Freezable
- Dairy-free
- Vegan
- Vegetarian
- Healthy
Ingredients
- 4 baking potatoes, cut into wedges
- 3 tbsp olive oil, plus 2 tsp
- 200g cooked beetroot, drained well, roughly chopped and patted dry with kitchen paper
- 2 garlic cloves, crushed
- 2 ½ tsp ground cumin
- 2 x 400g tins chickpeas, drained and patted dry with kitchen paper
- 50-65g plain flour
- 320g frozen peas, defrosted and drained
- 250g carrots, peeled and coarsely grated
- 1 lemon, zested and juiced
- 10g fresh flat-leaf parsley, stalks and leaves separated, both finely chopped
- 6 wholemeal pittas, toasted
Each serving contains
- Energy
- 3030kJ 721.0kcal
- Fat
- 18g
- Saturates
- 3g
- Salt
- 1.5g
- Sugars
- 12g
of the Reference intake
Carbohydrate 106.1gProtein 26.5gFibre 24.8g
Method
- Preheat the oven to gas 7, 220°C, fan 200°C. Tip the potato wedges onto a large, shallow baking tray. Drizzle over 1 tbsp oil, then season and toss to coat. Roast for 30-35 mins, turning halfway, until golden and crisp.
- Meanwhile, put the beetroot, half the garlic, 2 tsp cumin, the chickpeas and 50g flour in the bowl of a food processor, season well and pulse to a coarse paste. If the mixture is too wet to handle, add the remaining flour. Using wet hands, shape the mixture into 12 patties and arrange on a lined tray. Transfer to the fridge for 10 mins to firm up.
- Meanwhile, boil the peas for 3 mins; drain and rinse under cold water. Set aside.
- Mix the grated carrots with half the lemon juice, 2 tsp olive oil and half the parsley. Season with a pinch of salt and set aside.
- Blitz the peas in a food processor (or in a jug with a stick blender) with the lemon zest, a squeeze of juice, the remaining parsley, ½ tsp cumin and 4-5 tbsp water to make a smooth purée. Season well.
- Heat 2 tbsp oil in a large nonstick frying pan over a medium heat. Fry the falafel in 2 batches for 4-5 mins each side until golden and crisp. Split the pitta in half and fill with a spoonful of pea purée, a beetroot falafel and some of the carrot slaw. Serve with the potato wedges.
- See more Falafel recipes
Freezing and defrosting guidelines
Freeze falafel only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
