SW recipe: Chickpea falafels with salad

EVERYDAY EASY
Serves 4
V
Ready in about 50 minutes, plus overnight chilling
Syns per serving: 1½

Ingredients:

Frylight
8 pickled chillies, to serve

For the falafels:
2 x 400g cans chickpeas, drained
6 spring onions, roughly chopped
2 garlic cloves, roughly chopped
40g fresh wholemeal breadcrumbs
2 eggs, lightly beaten
2 tsp ground cumin
1 level tsp baking powder
¼ small pack each fresh coriander and flat-leaf parsley, roughly chopped

For the salad:
1 cucumber, thinly sliced
4 little gem lettuces, leaves separated
1 red onion, thinly sliced
Juice of 1 lemon

For the dressing:
300g fat-free natural Greek-style yogurt
¼ small pack fresh dill, finely chopped

Method:

1 Put all the falafel ingredients in a food processor, season well and blend until fairly smooth. Transfer to a large bowl and mix well with your hands. Cover and chill in the fridge overnight.

2 Preheat your oven to 200°C/fan 180°C/gas 6. Divide the falafel mixture into 16 equal-size portions and shape into patties. Place on a large, non-stick baking tray and spray with Frylight. Bake for 10-12 minutes, or until golden brown. Leave to cool.

3 Put all the salad ingredients in a bowl, season and toss well. For the dressing, stir together the yogurt and dill and season.

4 Serve 4 falafels per person with the salad and pickled chillies. Spoon the dressing over the falafels, and add a twist of black pepper.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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