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Tuna Falafels

These tasty patties will appeal to the whole family. Great for a weeknight supper, or pack cold, cooked patties with pita and condiments for a satisfying lunch.

Serves 
Prep time
10 min
Cook Time
6 min
Time to Table
16 min

Ingredients

1 can (170 g)
Clover Leaf Low Sodium Flaked Light Tuna in Water, drained
1 cup (250 mL)
cooked chickpeas, drained and rinsed
1/2 cup (125 mL)
chopped onion
2 tbsp (30 mL)
each chopped fresh parsley and coriander leaves
1
clove garlic, minced
1 tsp (5 mL)
ground cumin
1/4 tsp (1 mL)
each salt and pepper
2 tbsp (30 mL)
all-purpose flour
2 tbsp (30 mL)
vegetable oil
4
small whole-wheat pitas
1/2 cup (125 mL)
each diced tomato and onion
1/4 cup (50 mL)
tzatziki sauce

Preparation

  1. Combine the tuna, chickpeas, onion, parsley, coriander, garlic, cumin, salt and pepper in a food processor. Blend until smooth. Transfer to a bowl and stir in the flour. Shape the mixture into 12 small, equal-sized patties.
  2. Heat the oil in a large, nonstick skillet set over medium heat. Add the patties in a single layer. Cook for 2 to 3 minutes per side or until well browned. Transfer to a paper towel-lined plate.
  3. Serve 3 patties per pita topped with tomato, onion and Tzatziki to taste. Makes 4 servings.

Tips:

  • For soft, warm pitas; wrap the pitas in a dampened, clean kitchen towel. Heat in the microwave on High for 30 to 40 seconds.
  • Omit the coriander and double the parsley, if preferred.

Nutrition

Amount per serving% Daily Value
Calories
270
Fat
10 g
15%
Saturated Fat
1 g
Trans Fat
0.2 g
Saturated + Trans
6%
Cholesterol
15mg
Sodium
570 mg
24%
Carbohydrate
34 g
11%
Fibre
6 g
24%
Sugar
5 g
Protein
15 g
Vitamin A
4%
Vitamin C
15%
Calcium
6%
Iron
20%

Claims Per Serving

- Low in Saturated Fat
- Low in Cholesterol
- Very High Source of Fibre
- Source of Protein
- Good Source of Vitamin C
- Source of Calcium
- Good Source of Iron

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