Oat and chickpea dumplings with tomato sauce

Add oats to your falafel for a filling and nutritious bite

oat and chickpea dumpling, falafel, healthy lunches

Tuck into delicious falafel dumplings with added oats as a great lunch or post-training meal. Oats are a great source of fibre and eating them regularly can help to lower cholesterol. Not only that, they also help you to feel fuller for longer.

Preparation time: 30 minutes

Serves: 4

  • 6 tbsp rapeseed oil
  • 2 medium onions, finely chopped
  • 2 tsp ground cumin
  • 2 x 410g cans chickpeas, drained
  • 1 x 20g pack coriander
  • 100g oats
  • 600ml passata with onion and garlic

1 Heat 2 tbsp oil in a frying pan and fry the onions for 4-5 minutes until golden, add the cumin and cook for 1 minute. 

2 Place in a food processor with the chickpeas, coriander, 2 tbsp oil and seasoning and mix to a coarse purée.  Stir in the oats, divide into 16 and mould into balls.

3 Heat the remaining oil in the frying pan and fry the dumplings for 3 minutes, remove and keep warm. 

4 Add the passata to the pan with 200ml water and bring to the boil and simmer for 2 minutes.  Pour the sauce over the dumplings and serve.

Top tip: You can also serve the dumplings cold with a soured cream and chive dip. 

The Skinny

Calories 457
Fibre  11.1g
Saturated fat 1.22g

Many thanks to wholegraingoodness.com for providing this recipe.

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