4 (makes 16 falafel)

Virtually Fat-Free Falafel

It’s definitely worth the extra effort of using dried chick peas for this recipe – the texture is truly excellent. Serve them in a warm pitta pocket with yoghurt and crispy salad.

Found in this book

Low Fat Meals in Minutes

BBC Books


Drain the chick peas and place in a pan, cover with fresh water, bring to the boil and boil rapidly for 20 minutes. Drain and place in a food processor with the salt, cumin, coriander, cayenne, garlic, parsley, lemon juice and the egg. Whizz until very finely chopped but not pureed. If you have time, set the mixture aside for a couple of hours to let the flavours infuse.

Preheat the oven to 220C/425F/Gas 7. Using wet hands, shape the mixture into 16 balls, then flatten slightly into patties. Spray the oil very lightly onto a baking sheet and arrange the falafels evenly spaced apart. Spray lightly with oil and bake for 15-20 minutes.

Place 4 falafels inside each warm pitta bread with mixed salad leaves and cherry tomatoes. Serve with yogurt to drizzle over the top.



  • 225g dried chick peas, soaked overnight in water
  • 1 teaspoon salt
  • 1 teaspoon cumin seeds
  • 1 teaspoon ground coriander
  • ½ teaspoon cayenne pepper
  • 1 garlic clove, crushed
  • 2 tablespoons chopped fresh parsley
  • juice of ½ lemon
  • 1 egg
  • oil for spraying
  • To serve
  • 4 pitta breads
  • mixed salad leaves
  • low-fat yoghurt
  • cherry tomatoes