SW recipe: Falafel burger with carrot fries

A LITTLE EFFORT
Serves 4
Syns per serving ½
SP .Vegan  
Ready in 40 minutes

Ingredients

1kg carrots, peeled and cut into fries

Low-calorie cooking spray

2 level tbsp cornflour

400g can chickpeas, drained and rinsed

1 small red onion, roughly chopped

2 garlic cloves, chopped

1 tsp ground cumin

½ red chilli, deseeded and chopped

25g fresh coriander, leaves of half finely chopped

8 portobello mushrooms, stems removed

2 large tomatoes, diced


For the houmous:

2 x 400g cans chickpeas, drained and rinsed

1 garlic clove, crushed

1 tbsp cumin seeds

Juice of 1 lemon

Handful of fresh coriander, leaves roughly chopped

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Spread the carrots on a large, non-stick baking tray in a single layer. Spray with low-calorie cooking spray, sprinkle over half the cornflour and season. Toss to coat and roast for 20-25 minutes.

2 Meanwhile, put the chickpeas in a food processor with the onion, garlic, cumin, chilli, remaining cornflour and whole coriander leaves. Blitz into a rough paste, season and transfer to a bowl. Divide into 4 portions, shape each into a burger, then set aside.

3 Spray a wide, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Add 4 mushrooms and cook for 3-4 minutes on each side. Transfer to an ovenproof dish and keep warm in the oven. Cook the remaining mushrooms, then add to the oven.

4 Wipe out the pan with kitchen paper, spray with low-calorie cooking spray and reduce the heat to medium. Add the burgers and fry for 5 minutes on each side, or until golden.

5 Meanwhile, put all the houmous ingredients in a food processor. Add a little water and blitz, repeating until smooth. Season and set aside. For the salsa, mix most of the chopped coriander with the tomatoes. Remove the fries from the oven, leave to cool slightly, then toss through the remaining coriander.

6 Divide the houmous over 4 upturned mushrooms, then top with the falafel burgers. Add some salsa to each, top with the remaining mushrooms and season with freshly ground black pepper. Serve the burgers with a quarter of the carrot fries per person.

 

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