Falafel wraps

• 份量: 4 servings
• 總時間: 15 minutes

食材

FALAFEL

1 x 400g tin of mixed beans

1 x 400g tin of chickpeas

1 lemon

1 tablespoon harissa

1 heaped teaspoon allspice

1 heaped tablespoon plain flour

1 bunch of fresh coriander

olive oil

SIDES

2 mixed-colour peppers

4 spring onions

8 small wholewheat tortillas

1 tablespoon Lingham's chilli sauce

250g low-fat cottage cheese

optional: pickled red cabbage

SALSA

1 big handful of mixed-colour ripe tomatoes

½–1 fresh red chilli

½ a clove of garlic

1 lime

步驟

Drain the beans and chickpeas and put them into the processor.

Finely grate in the lemon zest, then add a pinch of sea salt and black pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves). Blitz until smooth, scraping down the sides of the processor if needed.

Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick.

Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp.

Rip the seeds and stalks out of the peppers and tear each one into bite-sized chunks. Trim and halve the spring onions, then put on the griddle pan with the peppers and a pinch of salt and pepper, turning when charred.

Put the tomatoes, chilli and half the coriander leaves into the processor. Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish.

Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese.

Squeeze the juice of half the zested lemon over the charred veggies, then take with the falafels to the table, scattering everything with the rest of the coriander.

Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like.

營養

• 卡路里: 415