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 4
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
- 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.
- 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.
- 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.
Prepared with
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
