Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Falafel Bowl

  • Sodium

    267mg

  • Energy

    2185kJ

  • Fat

    19.9g

  • Sat Fat

    3.4g

  • Sugar

    15g

Ingredients

Falafel:

  • 600g no-added-salt chickpeas, drained and rinsed
  • 3 cloves garlic
  • 1 brown onion, roughly chopped
  • 2 tablespoons chopped parsley
  • 2 tablespoons coriander
  • 2 teaspoons ground cumin
  • 4 tablespoons wholemeal plain flour
  • 1 egg
  • 2 tablespoons olive oil

Parsley Salad:

  • 1 bunch parsley, roughly chopped
  • 4 tomatoes, roughly chopped
  • 1 red onion, finely chopped
  • 1 Lebanese cucumber, diced
  • 2 tablespoons lemon juice

Tahini Yoghurt:

  • 1/2 cup reduced fat Greek yoghurt
  • 1 garlic clove, crushed
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 4 small wholemeal pita breads, to serve
  • 4 lemon wedges, to serve

Method

Recipe from heartfoundation.org.au. © National Heart Foundation of Australia 2018, reproduced with permission.

  1. Place chickpeas, garlic, onion, parsley, coriander, cumin, flour and egg into a food processor and process until almost smooth. Using your hands, divide the mixture into 8 and roll 8 falafel patties. Cover and refrigerate for 30-45 minutes.
  2. Meanwhile, prepare parsley salad. Combine parsley, tomatoes, red onion, cucumber, and lemon juice in a medium bowl and stir to combine. Set aside.
  3. To make tahini yoghurt, whisk together yoghurt, garlic, tahini, lemon juice, ground cumin, pepper and olive oil in a small bowl until well combined.
  4. Heat oil in a large frying pan over medium heat. Cook patties for 4-5 minutes each side or until cooked through.
  5. To serve, divide the parsley salad, falafels and pitas between the 4 bowls. Top with tahini yoghurt and a lemon wedge.

 

Serves 4