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!
Lentil Falafel Pita
Lentil Falafel Pita
with baby marrow & a cucumber-mint yoghurt
Hands on Time: 20 - 35 minutes
Overall Time: 35 - 60 minutes
Ingredients:
- Baby Marrow
- Cake Flour
- Coconut Yoghurt
- Cooked Chopped Tomato
- Cucumber
- Fresh Mint
- Garlic Clove
- Garlic Cloves
- Lentils
- Onion
- Onions
- Pita Bread
- Pita Breads
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Blender (optional)
- Sugar/Sweetener/Honey
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!
Onion - 1
Cooked Chopped Tomato - 100g
Lentils - 120g
Cake Flour - 20ml
Garlic Clove - 1
Baby Marrow - 200g
Fresh Mint - 4g
Coconut Yoghurt - 45ml
Cucumber - 50g
Pita Bread - 1
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!
Onion - 1
Cooked Chopped Tomato - 200g
Lentils - 240g
Cake Flour - 40ml
Garlic Cloves - 2
Baby Marrow - 400g
Fresh Mint - 8g
Coconut Yoghurt - 85ml
Cucumber - 100g
Pita Breads - 2
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!
Onions - 2
Cooked Chopped Tomato - 300g
Lentils - 360g
Cake Flour - 60ml
Garlic Cloves - 3
Baby Marrow - 600g
Fresh Mint - 12g
Coconut Yoghurt - 125ml
Cucumber - 150g
Pita Breads - 3
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!
Onions - 2
Cooked Chopped Tomato - 400g
Lentils - 480g
Cake Flour - 80ml
Garlic Cloves - 4
Baby Marrow - 800g
Fresh Mint - 15g
Coconut Yoghurt - 170ml
Cucumber - 200g
Pita Breads - 4
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