Falafel wraps

Falafel wraps with grilled veg & salsa

Ingredients

For the falafel

1 x 400 g tin of mixed beans

1 x 400 g tin of chickpeas

1 lemon

1 tablespoon harissa

1 heaped teaspoon allspice

1 heaped tablespoon plain flour

1 bunch fresh coriander

olive oil

For the sides

2 mixed-colour peppers

4 spring onions

8 small wholewheat tortillas

1 tablespoon Lingham's chilli sauce

250g low-fat cottage cheese

optional: pickled red cabbage

For the salsa

1 big handful mixed-colour ripe tomatoes

½ –1 fresh red chilli

½ clove of garlic

1 lime

Method

Ingredients out • Food processor (bowl blade) • Large frying pan, medium heat • Griddle pan, high heat

START COOKING

Drain the beans and chickpeas and put them into the processor • Finely grate in the lemon zest, then add a pinch of salt and pepper, the harissa, allspice, flour and coriander stalks (reserving the leaves) • Blitz until smooth, scraping down the sides of the processor if needed • Scrape out the mixture and use clean, wet hands to quickly divide and shape it into 8 patties about 1.5cm thick • Put 1 tablespoon of oil into the frying pan and add the falafels, turning when golden and crisp

Rip the seeds and stalks out of the peppers, tear each one into bite-sized chunks and put on the griddle pan with the trimmed and halved spring onions and a pinch of salt and pepper, turning when charred • Put the tomatoes, chilli and half the coriander leaves into the processor • Squash in the unpeeled garlic through a garlic crusher, squeeze in the lime juice, whiz until fine, then season to taste and pour into a serving dish

Pop the tortillas into the microwave (800W) for 45 seconds while you marble the chilli sauce into the cottage cheese • Squeeze the juice of half the zested lemon over the charred veggies, then take with the falafels to the table, scattering everything with the rest of the coriander • Let everyone assemble their own wraps, and serve with pickled red cabbage, if you like

Nutritional Information - Amount per serving:

Calories602kcal

Carbs79.5g

Sugar9.9g

Fat15.5g

Saturates4.7g

Protein32.4g

by Jamie Oliver