Vegetarian and Vegan Recipe Guide - Fittleworth - Flipbook - Page 9
FALAFEL AND
PITTA BURGER
For the falafel
400g can chickpeas
1 small red onion
1 garlic clove
½ bunch parsley
1tsp ground cumin
1tsp ground coriander
½tsp chilli flakes
2tbsp tahini
½tsp salt
1tbsp wholemeal flour
1tbsp rolled oats
Serves: 4
Time to prep: 25mins
Time to cook: 10mins
For the sauce
200g vegan sour cream/
Greek-style yogurt/
crème fraîche
1 lemon
½ bunch parsley
Salt/Pepper to your liking
To serve
4 wholemeal pitta bread
1 carrot
½ cucumber
½ bunch radishes
Method
This vegan dish has wellblended falafels, and the
vegetables are prepared
in a way so as the meal is
easier to digest than typical
recipes. The vegan sour
cream and parsley make it
extra fresh-tasting and can
help reduce pouch odour.
If you’d like you can swap
to different herbs, perhaps
using hummus with or
instead of the sour cream.
If your gut is extra sensitive,
you can further reduce the
fibre by swapping to a nonwholemeal pitta or a regular
‘burger bun’.
1. Drain the chickpeas and rinse with water.
2. Tip all the spices, onion, garlic, parsley, tahini, salt, and oats into a
food processor and blitz until fairly smooth.
3. Add the chickpeas and flour and blend all until no large pieces of
chickpeas are remaining. You can blend until completely smooth if
you’d prefer.
4. Shape the falafel into 8 patties with your hands.
5. Zest and juice the lemon, chop the parsley and mix all with the sour
cream, add a little salt and pepper to your liking.
6. Heat a non-stick frying pan, add a little oil and fry the falafel for
3 minutes on each side or until crispy and golden on the outside.
7. Peel and grate the carrot. Peel, deseed and finely slice the
cucumber. Also slice the radish finely.
8. Open your pitta bread, spread the sour cream mix, add two falafel
and garnish with the carrot, cucumber, and radishes.
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