Lunch

Falafel and Hummus Plate with Pitta

Name: Falafel and Hummus Plate with Pitta
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 100 g Falafel; 50 g Hummus; 1 pitta, about 60 g Wholemeal pitta; 100 g Cucumber; 100 g Tomato; 30 g Red onion; A good squeeze Lemon juice; A handful, chopped Fresh parsley; A few sprays Olive oil spray; To taste Salt

Shop-bought falafel warmed until crisp, hummus, a chopped lemon salad and a pitta. Chickpeas twice over; nothing dairy on the plate. 21 g of protein for 570 kcal.

Calories: 570kcal
Protein: 21g
Fat: 22g
Carbs: 68g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Gluten
Sesame

Shop-bought falafel is usually bound with wheat flour and often contains sesame. Check the packet.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Falafel100 g
About five small ones. Weigh them, since sizes vary a lot between packets. Chilled, as sold.
Hummus50 g
Shop-bought. Reduced-fat versions are nearer 200 kcal.
Wholemeal pitta1 pitta, about 60 g
Cucumber100 g
Tomato100 g
Red onion30 g
Lemon juiceA good squeeze
Fresh parsleyA handful, chopped
Olive oil sprayA few sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltTo taste

Method

Heat the falafel in a sprayed pan over a medium heat for four minutes a side, or for eight minutes in a hot oven, until crisp outside and hot in the middle.
Dice the cucumber, tomato and onion small, salt them and dress with lemon and the parsley.
Warm the pitta in the toaster and put everything on one plate, with the hummus for dragging the falafel through.

Worth knowing

Falafel is about a quarter fat by weight, because it is fried. A hundred grams keeps the plate in proportion; a whole packet does not.
The lemon on the salad is doing the job a tahini sauce would usually do, at no cost.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.