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Tuna falafel and tabouleh salad

Tuna falafel and tabouleh salad
Dinner, Lunch

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
30 minutes
COOK TIME:
10 minutes

Ingredients

  • 400 g can chickpeas, rinse and drained
  • 1 clove garlic, crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 green shallots, thinly sliced
  • 185 g can light tuna in spring water, drained
  • 2 tbsp plain flour
  • 2 tbsp chopped fresh coriander or parsley
  • freshly ground black pepper to season (optional)
  • 1 1/2 tbsp sunflower oil
  • 300 g tub prepared tabouleh salad
  • 1 lemon, cut into wedges
  • 200 g tub reduced-fat tzatziki dip, to serve
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Method

  • Process chickpeas, garlic, cumin and coriander in a food processor to form a paste.
  • Transfer mixture to a bowl, stir in shallots, tuna, flour and coriander. Season with pepper if desired.
  • Press level tablespoons of mixture into small patties.
  • 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.
  • Divide tabouleh, tuna falafel and lemon wedges between four containers. Serve with tzatziki.
  • Tuna falafel patties can be cooked a day ahead. Keep refrigerated in a container.

Notes

Energy per serve: 1547kJ
Sourced with permission from Healthy Kids at www.healthykids.nsw.gov.au

Nutritional information (per serve)

Carbohydrates: 37g | Protein: 22g | Fat: 12g | Saturated Fat: 2g | Sodium: 864mg
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