Meat Free Monday

Today’s Meat Free Monday recipe is a healthy alternative to traditional burgers.  Falafel burgers are based on chickpeas which are high in protein and one of the earliest cultivated vegetables. They are a good  source of zinc and folate and and are also very high in dietary fiber and low in fat.

Ingredients

400g can chickpeas , rinsed and drained

garlic clove , chopped

handful of flat-leaf parsley or curly parsley

1 tsp ground cumin

1 tsp ground coriander

1⁄2 tsp harissa paste or chilli powder

2 tbsp plain flour

2 tbsp sunflower oil

toasted pitta bread

200g tub tomato salsa , to serve

green salad , to serve

1 small red onion , roughly chopped

Method

1. Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.
2. Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.

Source: Good Food