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Serves 2
7 Syns per serving (deduct 7 Syns if using Pitta Bread wholemeal as a Healthy Extra ‘b’ choice.)
400g can chickpeas, drained, rinsed and patted dry
400g can green lentils, drained, rinsed and patted dry
2 garlic cloves, crushed
50g rocket leaves
3 spring onions, roughly chopped
Large handful fresh coriander
Small handful fresh mint leaves
1 tsp ground cumin
Grated zest of 1 unwaxed lemon, plus extra for the yogurt, and wedges to serve
Low-calorie cooking spray
200g dairy-free soya yogurt, plain and unsweetened, with added calcium (or fat-free natural Greek yogurt if you don’t need this to be vegan)
Pinch of dried chilli flakes (optional)
2 x 60g wholemeal pitta breads, halved
Preheat your air fryer to 180°C and put the chickpeas and lentils in your air fryer and cook for 10 minutes, stirring halfway.
At the same time, blitz the garlic, rocket, spring onions and most of the coriander and mint in your food processor until finely chopped.
When they’re ready, add the chickpeas and lentils to the food processor along with the cumin and lemon zest. Season lightly and blitz until finely minced and the mixture is starting to clump together. Shape the mixture into 8 falafel patties. Arrange them in the air fryer in a single layer, spray with low-calorie cooking spray and cook for 8-10 minutes or until crispy and golden, turning halfway.
Finely chop the remaining herbs and stir into the yogurt with the extra zest and a little salt and pepper to taste (and add a pinch of chilli flakes too, if you like a little heat).
Stuff the falafels into the pitta breads and serve with the yogurt, lemon wedges and a big salad.
TO OVEN COOK: Cook the falafels on a non-stick baking tray at 200°C/fan 180°C/gas 6 for 20 minutes.
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A host of punchy ingredients turbo boost the
flavour of these home-made falafels. Traditionally
they’re deep fried in oil but we’ve baked these
in the air fryer to keep everything light.
Preheat the air fryer to 180°C and cook the tins
of drained chickpeas and lentils
for 10 minutes, stirring halfway.
Blitz 2 garlic cloves,
50g rocket and 3 spring onions with fresh
coriander and mint until finely chopped.
Add fresh lemon zest along with 1 teaspoon of
dried cumin and the baked chickpeas and lentils
Season lightly and blitz until finely minced
and the mixture is starting to clump together.
Shape 8 falafel patties and arrange
them in the air fryer. You might
need to cook them in batches depending
on how big your air fryer basket is.
Spray with low-calorie cooking spray and
cook for 8-10 minutes until they’re crispy
and golden, flipping them halfway.
Make a creamy dressing by chopping
the remaining herbs and stir into fat-free
yogurt with some extra lemon zest and a
little seasoning. Add a pinch of chilli
flakes too, if you like a little heat.
Then stuff the falafels into wholemeal
pitta breads and serve with a big salad