eCook Meal
Lentil Falafel Pita
with baby marrow & a cucumber-mint yoghurt
Divine lentil falafels are served with a rich tomato & onion sauce, a fresh baby marrow salad, pita bread and a loaded mint & cucumber yoghurt for dipping. This dish truly is a-mezze-ing!
Serving guide
Choose your portion size.
Tomato SAUCE
Place a pan over a medium heat with a drizzle of oil. When hot, add the sliced Onion and fry for 3-4 minutes, until soft, shifting occasionally. Add the cooked chopped Tomato and 50ml of water. Leave to simmer for 6-8 minutes until slightly reduced. Remove from the heat and season with salt, pepper, and a sweetener of choice (to taste).
LENTIL FALAFELS
Place the drained Lentils in a bowl. Mash with a potato masher or fork until a rough mash forms. Add the flour, grated garlic (to taste), a drizzle of oil, and seasoning. Mix until fully combined and a rough paste forms. Add more oil or water if it doesn’t come together or is too dry. Alternatively, place all the ingredients in a blender and pulse until it comes together. Roll into 3-4 balls and slightly flatten to form falafels.
FRYING FRENZY
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, add the lentil falafels and fry for 3-5 minutes per side or until crispy, shifting as they colour.
LOADED YOG
In a bowl, combine the baby marrow ribbons, ½ the chopped mint, and seasoning. Set aside. In a small bowl, combine the coconut yoghurt, the diced Cucumber, the remaining mint, and seasoning.
PITA PARTY
Return the pan, wiped down if necessary, to a medium heat. When hot, warm the pita for 30-60 seconds per side until heated through and lightly toasted. Stack the heated ones on top of one another to keep warm. When cool enough to handle, slice into quarters.
A HUG IN A BOWL!
Plate up the falafels and the Tomato sauce. Side with the baby marrow salad and the pita quarters. Dollop over the loaded Cucumber yogurt. Well done, Chef!
Tomato SAUCE
Place a pan over a medium heat with a drizzle of oil. When hot, add the sliced Onion and fry for 3-4 minutes, until soft, shifting occasionally. Add the cooked chopped Tomato and 100ml of water. Leave to simmer for 6-8 minutes until slightly reduced. Remove from the heat and season with salt, pepper, and a sweetener of choice (to taste).
LENTIL FALAFELS
Place the drained Lentils in a bowl. Mash with a potato masher or fork until a rough mash forms. Add the flour, grated garlic (to taste), a drizzle of oil, and seasoning. Mix until fully combined and a rough paste forms. Add more oil or water if it doesn’t come together or is too dry. Alternatively, place all the ingredients in a blender and pulse until it comes together. Roll into 5-6 balls and slightly flatten to form falafels.
FRYING FRENZY
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, add the lentil falafels and fry for 3-5 minutes per side or until crispy, shifting as they colour.
LOADED YOG
In a bowl, combine the baby marrow ribbons, ½ the chopped mint, and seasoning. Set aside. In a small bowl, combine the coconut yoghurt, the diced Cucumber, the remaining mint, and seasoning.
PITA PARTY
Return the pan, wiped down if necessary, to a medium heat. When hot, warm the pitas for 30-60 seconds per side until heated through and lightly toasted. Stack the heated ones on top of one another to keep warm. When cool enough to handle, slice into quarters.
A HUG IN A BOWL!
Plate up the falafels and the Tomato sauce. Side with the baby marrow salad and the pita quarters. Dollop over the loaded Cucumber yogurt. Well done, Chef!
Tomato SAUCE
Place a pan over a medium heat with a drizzle of oil. When hot, add the sliced Onion and fry for 4-5 minutes, until soft, shifting occasionally. Add the cooked chopped Tomato and 150ml of water. Leave to simmer for 8-10 minutes until slightly reduced. Remove from the heat and season with salt, pepper, and a sweetener of choice (to taste).
LENTIL FALAFELS
Place the drained Lentils in a bowl. Mash with a potato masher or fork until a rough mash forms. Add the flour, grated garlic (to taste), a drizzle of oil, and seasoning. Mix until fully combined and a rough paste forms. Add more oil or water if it doesn’t come together or is too dry. Alternatively, place all the ingredients in a blender and pulse until it comes together. Roll into 8-9 balls and slightly flatten to form falafels.
FRYING FRENZY
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, add the lentil falafels and fry for 3-5 minutes per side or until crispy, shifting as they colour. You may need to do this in batches.
LOADED YOG
In a bowl, combine the baby marrow ribbons, ½ the chopped mint, and seasoning. Set aside. In a small bowl, combine the coconut yoghurt, the diced Cucumber, the remaining mint, and seasoning.
PITA PARTY
Return the pan, wiped down if necessary, to a medium heat. When hot, warm the pitas for 30-60 seconds per side until heated through and lightly toasted. Stack the heated ones on top of one another to keep warm. When cool enough to handle, slice into quarters.
A HUG IN A BOWL!
Plate up the falafels and the Tomato sauce. Side with the baby marrow salad and the pita quarters. Dollop over the loaded Cucumber yogurt. Well done, Chef!
Tomato SAUCE
Place a pan over a medium heat with a drizzle of oil. When hot, add the sliced Onion and fry for 4-5 minutes, until soft, shifting occasionally. Add the cooked chopped Tomato and 200ml of water. Leave to simmer for 8-10 minutes until slightly reduced. Remove from the heat and season with salt, pepper, and a sweetener of choice (to taste).
LENTIL FALAFELS
Place the drained Lentils in a bowl. Mash with a potato masher or fork until a rough mash forms. Add the flour, grated garlic (to taste), a drizzle of oil, and seasoning. Mix until fully combined and a rough paste forms. Add more oil or water if it doesn’t come together or is too dry. Alternatively, place all the ingredients in a blender and pulse until it comes together. Roll into 10-12 balls and slightly flatten to form falafels.
FRYING FRENZY
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, add the lentil falafels and fry for 3-5 minutes per side or until crispy, shifting as they colour. You may need to do this in batches.
LOADED YOG
In a bowl, combine the baby marrow ribbons, ½ the chopped mint, and seasoning. Set aside. In a small bowl, combine the coconut yoghurt, the diced Cucumber, the remaining mint, and seasoning.
PITA PARTY
Return the pan, wiped down if necessary, to a medium heat. When hot, warm the pitas for 30-60 seconds per side until heated through and lightly toasted. Stack the heated ones on top of one another to keep warm. When cool enough to handle, slice into quarters.
A HUG IN A BOWL!
Plate up the falafels and the Tomato sauce. Side with the baby marrow salad and the pita quarters. Dollop over the loaded Cucumber yogurt. Well done, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R244.38
for 4 servings · R61.10 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Coconut Yoghurt needs 170 mlFabulously Fruity Pineapple And Coconut Yoghurt Buttons 8 g R21.99 · whole pack (size can't be divided)R21.99
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Lentils needs 480 gLentil & Barley Soup Mix 600 g 600 g at R42.99 · 80% of packR34.39
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R29.99 · 57% of packR17.14
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Baby Marrow needs 800 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 1.78× packR74.65
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Cooked Chopped Tomato needs 400 gBulk Salad Tomatoes 1.5 kg 1.5 kg at R45.00 · 27% of packR12.00
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Pita Breads needs 4Wholewheat Pita Breads 6 pk R42.99 · whole pack (size can't be divided)R42.99
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Fresh Mint needs 15 gFresh Mint 20 g 20 g at R14.99 · 75% of packR11.24
Not in the Woolies basket — source these elsewhere:
- Cake Flour
Shopping
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Frequently Asked Questions
What is the preparation time for Lentil Falafel Pita?
The preparation time for Lentil Falafel Pita with baby marrow & a cucumber-mint yoghurt is between 20 and 35 minutes.
What is the total time required to make Lentil Falafel Pita with baby marrow & a cucumber-mint yoghurt?
The total time required to make Lentil Falafel Pita with baby marrow & a cucumber-mint yoghurt is between 35 and 60 minutes.
How many servings does Lentil Falafel Pita provide?
4 servings
What are the main ingredients in Lentil Falafel Pita?
Baby Marrow, Cake Flour, Coconut Yoghurt, Cucumber, Fresh Mint, Garlic, Lentils, Onion, Pita Bread, Tomato
What is the nutritional information of Lentil Falafel Pita?
Calories: 741, Carbs: 135 grams, Fat: grams, Protein: 38 grams, Sugar: 22.5 grams, Salt: 686 grams
How do I prepare Lentil Falafel Pita?
A HUG IN A BOWL!: Plate up the falafels and the tomato sauce. Side with the baby marrow salad and the pita quarters. Dollop over the loaded cucumber yogurt. Well done, Chef! FRYING FRENZY: Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, add the lentil falafels and fry for 3-5 minutes per side or until crispy, shifting as they colour. LOADED YOG: In a bowl, combine the baby marrow ribbons, ½ the chopped mint, and seasoning. Set aside. In a small bowl, combine the coconut yoghurt, the diced cucumber, the remaining mint, and seasoning. PITA PARTY: Return the pan, wiped down if necessary, to a medium heat. When hot, warm the pitas for 30-60 seconds per side until heated through and lightly toasted. Stack the heated ones on top of one another to keep warm. When cool enough to handle, slice into quarters. LENTIL FALAFELS: Place the drained lentils in a bowl. Mash with a potato masher or fork until a rough mash forms. Add the flour, grated garlic (to taste), a drizzle of oil, and seasoning. Mix until fully combined and a rough paste forms. Add more oil or water if it doesn’t come together or is too dry. Alternatively, place all the ingredients in a blender and pulse until it comes together. Roll into 5-6 balls and slightly flatten to form falafels. TOMATO SAUCE: Place a pan over a medium heat with a drizzle of oil. When hot, add the sliced onion and fry for 3-4 minutes, until soft, shifting occasionally. Add the cooked chopped tomato and 100ml of water. Leave to simmer for 6-8 minutes until slightly reduced. Remove from the heat and season with salt, pepper, and a sweetener of choice (to taste).
What should be prepared from my kitchen to make Lentil Falafel Pita?
Baby Marrow, Cake Flour, Coconut Yoghurt, Cucumber, Fresh Mint, Garlic, Lentils, Onion, Pita Bread, Tomato
How many calories does Lentil Falafel Pita have?
741 calories
How much fat content does Lentil Falafel Pita have?
grams