Skip to content

Tuna Falafel and Tabouleh Salad

 Tuna Falafel and Tabouleh Salad

Ingredients

 

400g can chick peas, rinse and drained

1 clove garlic, crushed

1 tsp ground cumin

1 tsp ground coriander

2 green shallots, thinly sliced

185g can light tuna in springwater, drained

2 tbs plain flour

2 tbs chopped fresh coriander or parsley

Freshly ground black pepper to season (optional)

11/2 tbs sunflower oil

300g tub prepared tabouleh salad

1 lemon, cut into wedges

200g tub reduced-fat tzatziki dip, to serve

Method

1. Process chick peas, garlic, cumin and coriander in a food processor to form a paste.

2. Transfer mixture to a bowl, stir in shallots, tuna, flour and coriander. Season with pepper if desired.

3. Press level tablespoons of mixture into small patties.

4. Heat half the oil in a large, non-stick frypan. Add half the falafel patties. Cook over a medium-high heat for about 2 minutes on each side or until golden. Drain on paper towel. Repeat step with remaining oil and falafel patties.

5. Divide tabouleh, tuna falafel and lemon wedges between 4 containers. Serve with tzatziki.

 

Tuna felatel patties can be cooked a day ahead. Keep refrigerated in a container.

Nutrients Per Serve

Energy 1547kJ
Total Fat 12g
Saturated Fat 2g
Monounsaturated Fat >0.1g
Polyunsaturated Fat >0.1g
Protein 22g
Carbohydrate 37g
Fibre >1mg
Sodium 864mg
Serves 4 (makes about 18 falafels)
Preparation Time 30 minutes
Cooking Time 10 minutes