Preparation time is 20minutes
Cook time is 20minutes
Total time is 40minutes
Serve is for 3 people
Difficulty level: 3 out of 4
12 Ingredients
Number of servings
3
- 1/4 red capsicum, cut into sticks (for cheese cucumber & capsicum sticks)
- 1 carrot, peeled, grated (for easy falafels)
- 1/4 continental cucumber, cut into batons (for cheese cucumber & capsicum sticks)
- 1tablespoons flat-leaf parsley, finely chopped (optional, for easy falafels)
- 20grams cheese block, cut into sticks (for cheese cucumber & capsicum sticks)
- 1/2 kiwifruit, peeled, sliced (for yoghurt snack)
- 100grams Greek style yoghurt (for yoghurt snack)
- 2 slice wholemeal soft sandwich bread, crusts removed (for easy falafels)
- 1/2 pita bread (for pita bread snack)
- 1 free range egg (for easy falafels)
- 425grams Woolworths no-added salt chickpeas, drained, rinsed (for easy falafels)
- 1teaspoons honey (for yoghurt snack)
Nutrition per serving
1450kJ / 347Cal
1450 Kilojoules or 347 Calories
17% of daily energy intake*
Protein
20.4grams
Fat
7.7grams
Carbs
42.7grams
Sugars
7.8grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 5
Easy falafels: Preheat oven to 200ºC. Line a baking tray with baking paper.
Step 2 of 5
Place bread in a food processor and process until crumbs. Add chickpeas and process until well combined. Add carrot, egg and parsley (optional). Process until well combined.
Step 3 of 5
Roll heaped tablespoons of mixture into 12 oval-shaped balls, then flatten slightly. Place falafels on prepared tray. Spray lightly with oil. Bake, turning halfway through cooking time, for 15-20 minutes or until golden. Set aside to cool completely.
Step 4 of 5
Place 4 falafels in an airtight container and pack next to frozen yoghurt or frozen drink or cool brick in lunch box to keep cool.
Step 5 of 5
Store leftover falafels in an airtight container in the fridge for up to 3 days. Pita bread snack: Cut into triangles. Wrap in plastic wrap and place in lunch box. Cheese, cucumber & capsicum sticks: Place in a plastic container in lunch box. Yoghurt snack: Drizzle yoghurt with honey. Serve with kiwifruit.
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