A simple recipe for braised vegetables with falafel and yogurt sauce

Try these bite-size falafel with a simple vegetable casserole. Made with canned chickpeas and then baked, the falafel are quick and easy to prepare.

• Preparation time: 30 minutes.
• Cooking time: about 1 hour.
• Serves 4.

Ingredients:

Falafel

• 2 cans (425 g/15 oz each) chickpeas, drained and rinsed
• 8 scallions, chopped
• 90 ml (6 tbsp) chopped parsley
• 30 ml (2 tbsp) chopped fresh cilantro
• 30 ml (2 tbsp) ground coriander

Vegetables

• 30 ml (2 tbsp) olive oil
• 1 garlic clove, crushed
• 2 large onions, sliced
• 2 large yellow or red peppers, seeded and sliced
• 2 medium zucchini
• 300 ml (1 1/4 c) reduced-sodium vegetable broth
• 500 g (16 oz) cherry tomatoes, halved
• Salt and pepper to taste
• Fresh mint sprigs to garnish

Sauce

• 1/2 cucumber, grated
• 75 g (3 oz) watercress leaves, finely shredded
• 75 g (3 oz) arugula, finely shredded
• 45 ml (3 tbsp) chopped fresh mint
• Grated zest of 1 lime
• 250 ml (1 c) plain, low-fat yogurt

Instructions:

1. Brush a shallow baking dish with a little oil. Put the chickpeas in a bowl and use a potato masher to mash them, then mix in the scallions, parsley, fresh cilantro and ground coriander, and season to taste. (Alternatively, mix the ingredients in a food processor.)
2. With your hands, shape the mixture into 24 balls slightly larger than walnuts, placing them in the prepared dish. Set aside.
3. Preheat the oven to 200°C (400°F). Heat the oil in a flameproof casserole dish. Add the garlic, onions and peppers. Stir well, then cover and cook gently, stirring frequently, until the vegetables are soft but not browned, about 15 minutes.
4. Stir in the zucchini and broth. Bring to a boil, then cover the casserole and transfer it to the oven. Place the falafel in the oven at the same time. Cook for 20 minutes.
5. Add the tomatoes to the casserole and stir. Cover and return it to the oven. Use a spoon and fork to turn the falafel, taking care not to break them. Cook the casserole and falafel until the vegetables are tender and the falafel are crisp and lightly browned, about 20 minutes.
6. Meanwhile, to make the yogurt sauce, squeeze the cucumber in handfuls to remove excess moisture. Put it into a bowl. Stir in the watercress, arugula, mint, lime zest and yogurt.
7. Add seasoning to taste and transfer to a serving dish. Cover and chill until ready to serve.
8. Transfer the falafel to a serving dish. Taste the casserole for seasoning, garnish with mint sprigs and serve with the falafel and yogurt sauce.

• Watercress has been considered something of a superfood for many centuries. Hippocrates wrote about its medicinal values in 460 BC and built the world's first hospital next to a stream so he could grow fresh watercress.
• Watercress provides vitamins C and E, and carotenoid compounds. It also contributes substantial amounts of folate, niacin and vitamin B6.

Each serving provides:

• Key nutrients: 420 calories, 110 calories from fat, 12 g fat, 2 g saturated fat, 0 g trans fat, 21 g protein, 62 g carb, 17 g fibre, 230 mg sodium.
• Blood pressure nutrients: 216 mg vitamin C, 183 mg magnesium, 1562 mg potassium, 382 mg calcium.

• Ratatouille: Use 1 large onion, and add 1 diced eggplant with the zucchini. Replace cherry tomatoes with 500 grams (1 pound) skinned and quartered plum tomatoes.
• Garlic lovers will enjoy additional garlic in the falafel; add 2 crushed garlic cloves and the grated zest of 1 lemon for a punchy flavour.
• Basil is splendid in the yogurt sauce; shred a handful of fresh leaves and add them with — or instead of — the arugula.

Reducing your blood pressure has never tasted so good! These falafels are good cold as well as hot — try them today for a delicious meal that will quickly become a family favourite.