FALAFEL WITH TZATZIKI
Serves: around 20–30
Per serving: 72-108 calories, 4-6.5g fat (1-2g sat
fat), 3-4g protein, 0.3-0.5g fibre, 5.5-8g carbs
(1-1.5g sugar), 0.1-0.2g salt
For the falafel
225g dried chickpeas
1 small red onion
3 garlic cloves
2 tbsp ground coriander
2 tbsp ground cumin
1 large bunch coriander
1 large bunch flat leaf parsley
2 slices rustic white bread, crusts removed
4 tbsp olive oil
Vegetable oil, for frying
Sea salt and freshly ground black pepper
For the tzatziki
1 cucumber
350g natural Greek yoghurt
Freshly squeezed juice of ½ lemon
1 small bunch mint, chopped
1 garlic clove, crushed sea salt
Give the chickpeas a quick rinse, then
leave them to soak in plenty of water
overnight. Once soaked, put the chickpeas, along
with all the other falafel ingredients except the
vegetable oil, in a food processor and blend to a
rough paste. Don’t blend it too much; the falafel
should still have texture when you bite into it.Heat the vegetable oil to 180°C/gas
mark 4 in a deep-fat fryer. Take a scoop of
thefalafel mixture and mould it into a rough ball
with your hands. Fry the falafels in batches in the
oil until very dark brown (they will colour quickly,
but need to fry for at least 3-4 minutes to crisp
up).Removeandcoolona wirerack.Forthetzatziki,cutthecucumberin half
lengthwise.Usea teaspoonto scoopout
theseedsanddiscardthem.Gratetherestof the
cucumber,thenmixit witha littlesaltandleave
in a colanderto drainfor 10 minutes(thishelps
removetheexcessliquid,whichwouldotherwise
dilutethetzatziki).Stirtheyoghurt,lemonjuice,
mintandgarlicintothecucumber.Seasonwith
extrasalt,if necessary,andservewiththefalafel.MEGAN’S
CULINARY
GAMECHANGER‘Whenever a recipe calls for
canned tomatoes, substitute
them with this – the difference is
nothing short of miraculous! It’s
one of the best pasta sauces
around and makes a good
tomato soup, too. If there’s one
thing you take from this book,
makeit this.’Add 150ml olive oil, 10 garlic
cloves and 1 fresh red chilli, both
sliced, to a heavy-based pan over
mediumheat.Oncethegarlichas
thefirsthintofcolour,add8 x
400gcansoftomatoes,1 large
bunchfreshbasil(including
stalks)and1 tspsalt.Bringto
theboil,thenreducetheheat
tothelowestsimmerpossible.
Cookfor3-4hours,stirring
regularly,untilthesaucehas
thickened.Blitzwitha hand-held
blendertomakea smoothsauce.
Addmoresaltif necessary– it
shouldbegenerouslyseasoned.
Leavetocool,thenstorein
thefridgeovernighttoletthe
flavoursmature.Pourinto
containersandfreeze.Summer Every Day by Acland GeddesandPedrodaSilva
(Ryland Peters & Small, £14.99)willbeoutonMay14.
Photography by Kate Whitaker© RylandPeters& Small.1
2
3
The coriander
and flat leaf parsley
not only add fragrance
and a vibrant green
colour, but keep
the mixture
moist, too.