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Quick Falafels with Mint Yogurt Sauce

Serves 6

Ingredients

  • 750g can 3 or 4 bean mix, drained and rinsed
  • 1/2 onion, chopped
  • 1 clove garlic, crushed
  • 1/4 cup continental parsley
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • few drops tabasco sauce
  • 1/4 cup Australian low fat natural yogurt
  • 1/4 cup plain flour
  • sesame seeds, for coating
  • 125g Australian ghee (clarified butter), for shallow frying
  • 1 cup Australian low fat natural yogurt, extra
  • juice and grated rind of 1/2 lemon
  • 1 tablespoon finely chopped mint or parsley
  • 1 clove garlic, extra
Download Recipe (PDF)

Method

  1. Coarsely mash the beans and add the onion, garlic, parsley, spices, tabasco, yogurt and flour. Shape tablespoons of the mixture into patties and roll in sesame seeds. Shallow fry the falafels in hot ghee until golden brown. Drain well on absorbent paper. Combine the remaining ingredients together to form a sauce. Serve the falafel in pita bread with salad and mint yogurt sauce.
  2. **This recipe is suitable for lacto-ovo vegetarians who have adopted a vegetarian diet for health reasons.

Tips / Handy Hints

If using the microwave to prepare this recipe, toast the sesame seeds. Prepare the falafels as above. Cook 6 at a time on High(100%) for 1 minute.

Nutritional Information

Nutrients per serve:
Energy (kj) 963
Protein (g) 14
Fat, Total (g) 8
Carbohydrates (g) 25
Sodium (mg) 0
Calcium (mg) 178
Iron (mg) 0

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