A MEAL YOU CAN MAKE

Baked falafel pita

Herby chickpea patties in pita. Soak the chickpeas the day before.

About 104 minutes · 2 servings · Food processor required · fridge · fan oven · roasting tray · brush

Check off each action, expand the help you need and keep track of your cooking timers. You can cook this meal on its own.

Ingredients · 2 servings

• 180g Dried chickpeas, soaked before the session
• 80g Onion, roughly chopped
• 10g Garlic, peeled
• 30g Parsley, roughly chopped
• 20g Coriander, roughly chopped
• 1 tsp Ground cumin
• 0.5 tsp Baking powder
• 25ml Olive oil
• 2 whole Pita bread
• 30g Tahini
• 0.5 whole Lemon, juice
• 40ml Water
• 150g Tomatoes, sliced

Allergens: Sesame and wheat/gluten. Check all ingredient labels; brands and substitutions can change allergens. Check ingredient packets and any substitutions.

The method

1. Get everything ready

   Advance preparation required: soak the dried chickpeas in plenty of water in the fridge for 18–24 hours, then drain thoroughly. Do not use cooked or tinned chickpeas for this method. Pulse drained chickpeas, onion, garlic, herbs, cumin and baking powder in a processor until fine grains hold together when squeezed; scrape down between pulses.

2. Chill the mixture

   Cover and refrigerate the falafel mixture so it firms up. The overnight soak is additional to this session estimate.

3. Get everything ready

   Brush a tray with half the oil. Shape mixture into 12 compact patties per two portions, about 1.5 cm thick. Place on the tray and brush with remaining oil.

4. Set the oven

   Set the oven to 190°C fan. Clear a shelf and leave room for air around the tray.

5. Let the oven heat

   Allow about 10 minutes, then check the oven indicator shows 190°C fan. Extend this wait if necessary.

6. Put the dish in the oven

   Use dry oven gloves to place the prepared dish on the cleared shelf. Set the cooking timer after closing the door.

7. Bake the falafel

   Bake until browned and cooked through, carefully turning halfway. Split one: the centre should be cooked, fluffy and no longer taste raw or gritty. Extend if needed.

8. Get everything ready

   Whisk tahini, lemon juice and water into a pourable sauce. Slice tomatoes. Warm pita as its packet directs.

9. Check and serve

   Fill pita with hot falafel, tomato and tahini sauce. Baked falafel is drier and less crisp than deep-fried falafel.

   Check: Confirm all earlier doneness checks before serving. A timer alone cannot confirm food is ready.

10. Make the kitchen ready again

    Switch off heat that is no longer needed. Put leftovers in shallow containers for prompt cooling. Let hot equipment become safe to handle, then wash the pan, tray and utensils before the next dish. Allow longer if needed.

Cooling, storing & reheating

Divide leftovers into small portions, cool and refrigerate within 1–2 hours. Keep your fridge at 0–5°C. Eat within 48 hours or freeze promptly. Defrost in the fridge and use within 24 hours of fully defrosting. Reheat only once, until steaming hot throughout. Follow any stricter pack instructions.

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