Why falafel pitas help fight high blood pressure

Falafel, the traditional Middle Eastern bean patties, are usually deep-fried. This version, delicately spiced and crunchy with grated carrot, is baked for a lower-fat result, but it's just as delicious.

Falafel is an excellent super food. It is low in fat, high in fibre and contains nutrients required to lower blood pressure like vitamin C, magnesium, potassium and calcium. Here's what you need to make your own:

• 1 can (425 g/15 oz) chickpeas, drained and rinsed
• 5 ml (1 tsp) olive oil
• 2 ml (1/2 tsp) ground cumin
• Good pinch of cayenne pepper
• Good pinch of turmeric
• 1 garlic clove, crushed
• 15 ml (1 tbsp) lemon juice
• 1 medium carrot, finely grated
• 15 ml (1 tbsp) chopped fresh cilantro
• 4 large pita breads
• 1 heart of romaine lettuce, shredded
• 2 plum tomatoes, thinly sliced
• 120 ml (8 tbsp) plain, low-fat yogurt
• 30 ml (2 tbsp) chopped fresh mint
• Salt and pepper to taste

Preparation time 15 minutes

Cooking time 15–20 minutes

Serves 4

1. Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper. Put the chickpeas in a bowl with the oil and use a potato masher to mash them until smooth.
2. Mix in the cumin, cayenne pepper, turmeric, garlic, lemon juice, carrot, cilantro and salt and pepper to taste. (Alternatively, mix all the ingredients, except the carrot and coriander, in a food processor. Transfer the mixture to a bowl and stir in the carrot and cilantro.)
3. Shape the mixture into 16 flat, round patties, each about 3 centimetres (1 1/4 inches) across, and place them on the parchment-lined baking sheet. Bake until crisp and lightly browned, 15 to 20 minutes, turning them over halfway through the cooking time.
4. About 3 minutes before the falafel have finished cooking, put the pita breads in the oven to warm. Then split the breads in half widthwise and gently open out each half to make a pocket.
5. Half-fill the pita bread pockets with the shredded lettuce and sliced tomatoes, then divide the falafel among them. Mix together the yogurt and mint, season with salt and pepper to taste, and drizzle over the falafel. Serve hot.

Here are some other ways to serve this delicious meal:

• The falafel are also delicious cold, with the minted yogurt, salad and warm pita bread.
• Choose whole-wheat pita breads for more fibre.
• Serve the falafel as a party appetizer without the bread. Spear each patty with a frill pick and serve the yogurt mint sauce as a dipping sauce.

Chickpeas, the key ingredient in falafel, are used throughout the world, although they are best known for their use in Middle Eastern and Indian dishes. They are close to being a perfect food — high in protein, complex carbohydrates and fibre; low in fat, cholesterol and salt; and loaded with important nutrients, including potassium, folate and iron.