250g can chickpeas, rinsed and drained
2 cloves garlic, minced
2 spring onions, chopped
1 tsp ground cumin
1 tsp ground coriander
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
2 tbsp polenta
Cooking oil spray
1 small cucumber
4 Iceberg lettuce leaves; shredded
2 packet wholemeal pitta bread
1/4 cup or 55 g bulgur wheat
1 bunch parsley, finely chopped
4 fresh mint leaves, no stems, finely chopped
2 spring onions, finely chopped
1 tomato, finely chopped
1/4 cucumber, finely chopped
1 tbsp lemon juice
2 tbsp extra virgin olive oil
1/2 cup or 125g low-fat yoghurt
1 clove garlic, minced
1 tsp lemon juice
1/2 tsp reduced salt soy sauce
1 tsp fresh mint, finely chopped
For the falafel: preheat oven at 220°C for 10 minutes. Using a food processor, combine chickpeas, garlic, spring onions, cumin and herbs and blitz until well mixed. Coat an oven tray with cooking spray, shape level tablespoons of mixture into patties, roll in polenta and arrange patties for cooking. Coat falafel with cooking oil spray. Bake, uncovered, in a hot oven for about 30-40 minutes until golden brown.
For tabbouleh: Place bulgur in a small bowl, cover with boiling water. Stand 10 minutes. Drain well and blot dry with absorbent paper. Combine bulgur with remaining ingredients in a bowl; mix well, set aside.
For yoghurt sauce: Combine all ingredients in bowl; mix well.
Using a vegetable peeler, peel cucumber into strips lengthways. Divide lettuce, tabbouleh cucumber, falafel and yoghurt sauce between bread and fold over filling.
To serve: arrange shredded lettuce in the opened pitta bread. Arrange 3-4 falafel patties, cucumber and top with yoghurt sauce.