This week

Falafel in wholemeal pittas with hummus and salad

35 minutes, needs a stick blender · teaches blending · makes 2 portions

You need

• 2 tins chickpeas (400 g each), drained
• 2 cloves garlic
• 2 teaspoons ground cumin
• 3 tablespoons oats
• 1 heaped tablespoon tahini
• 1 lemon
• 4 wholemeal pittas
• 2 tomatoes
• 1 small cucumber

Plus oil, salt, pepper and water.

Method

1. Heat the oven to 220°C (200°C fan). Pat 1 tin of chickpeas dry. Blend with 1 garlic clove, the cumin, the oats and a pinch of salt to a rough paste, not a smooth one.
2. Shape into 8 small patties, brush with 1 tablespoon of oil and bake on a tray for 20 minutes, turning once.
3. Hummus: blend the second tin of chickpeas with the tahini, 1 garlic clove, the juice of the lemon, 3 tablespoons of water and a pinch of salt until smooth.
4. Warm the pittas in the oven for 2 minutes and split them open. Chop the tomatoes and cucumber.
5. Fill each pitta with hummus, 2 falafel and salad. Serve 2 pittas. Keep the rest in the fridge, unfilled.

Lunch tomorrow

Eat cold: falafel, hummus and salad in the pittas.

Other swaps

Gluten-free: gluten-free pittas and oats.

Contains

Cereals containing gluten (wheat, oats), sesame. Always check the labels on what you buy.

Nutrition per portion

Dinner portion, standard version. Tomorrow's lunch is about 825 kcal. Estimates from standard UK food data, not reviewed by a dietitian. Details

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