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 with tomato relish

  • Sodium

    440mg

  • Energy

    1626kJ

  • Fat

    5.3g

  • Sat. Fat

    0.8g

  • Sugar

    8.8g

Ingredients

 

  • 6 wholemeal pitta breads
  • 60g salad leaves

 

For the falafel:

  • 2 x 400g tin chick peas (no added salt), drained
  • 3 garlic cloves, peeled
  • 1 large onion, chopped
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • 1 teaspoon chilli powder
  • Ground black pepper
  • 20g fresh parsley, chopped
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil

 

For the tomato and cucumber relish:

  • 3 tomatoes
  • ½ cucumber
  • 150ml low fat natural yogurt
  • 1 tablespoon fresh mint, finely chopped

Method

Recipe provided by World Action on Salt and Health (WASH) in support of the Heart Foundation

  1. Bring a saucepan of unsalted water to the boil and add the drained chick peas. Reduce the heat and simmer for one hour or until the chick peas are soft. Drain and leave to cool.
  2. Preheat the oven to 180°C/350°F/gas 4.
  3. Put all the falafel ingredients except the olive oil in a food processor and whiz until coarse; do not allow the mixture to become smooth. If you have time, make the mixture in advance and chill in the fridge for a few hours to allow the flavours to infuse. Form small handfuls of the mixture into 12–16 balls. Wearing plastic gloves makes the falafel easier to handle as they stop it sticking to your hands.
  4. Grease a baking tray with the olive oil and place the falafel balls on it. Bake it in the oven for 30 minutes or until golden brown, turning once.
  5. To make the relish, chop the tomatoes and cucumber into small cubes of uniform size. In a bowl, mix the tomato and cumber with the soya yogurt and mint.
  6. Warm the pitta breads in the oven for a few minutes, not allowing them to go crispy.
  7. Serve the falafel with the pitta bread, relish and salad leaves

 

Serves 6