Free Healthy Recipe - Seeded Falafels with Cucumber Dressing

Gluten free, Low GI, Wheat Free

Copyright John Paul Urizar

A healthy diet consists of antioxidant rich vegetables, quality carbohydrates with fibre, low fat protein and good fat. Sunflower seeds added to these patties boost fibre and unsaturated fat content. Served with wholemeal pitta, the combination of legume and grain make a complete protein with a low GI carbohydrate component. Collectively with the nutrient rich salad foods this dish is a delicious five star meal containing all the components of a healthy diet.

50 grams sunflower seeds
1 400g can chickpeas
1 onion peeled and roughly chopped
2 cloves garlic, peeled
2 tbsp olive oil

15 cm piece cucumber, seeded and finely chopped
¼ cup rocket leaves, minced
small handful fresh mint leaves finely chopped
1 small clove garlic, finely chopped

Place the seeds, chickpeas, onion, garlic, herbs and spices in a food processor and process until well combined. Shape into 8 small patties.

Heat the oil in a frying pan and fry for 3 - 4 minutes each side until crisp and lightly golden. Blot excess oil on absorbent paper.

Combine the dressing ingredients together and serve with the falafels on wholemeal mini pita bread, mini tomatoes and chopped shallots.

Note: Buy a low fat yoghurt with added live cultures to help fortify the immune system.

Makes 4 servings (serve = 2 patties)

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 10 mins
Ready in: 30 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1002 kj
Calories 239 kcal
Fat 16.8 g
Saturated Fat 2 g
Total Carbohydrate 11.4 g
Total Protein 8.7 g
Fibre 5 g

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