Skip to content
Looking for something?

Millet and Cowpea Falafel Lettuce Wraps

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

2.2g

Energy (kJ)

215kJ

Energy (kcal)

51kcal

Carbohydrate incl. fibre (g)

9.1g

Carbohydrate excl. fibre (g)

6.5g

Sugar (g)

2.4g

Fibre (g)

2.5g

Fat (g)

0.9g

Saturated fat (g)

0.5g

Unsaturated fat (g)

0.3g

Monounsaturated fat (g)

0.2g

Polyunsaturated fat (g)

0.1g

Trans fat (g)

0.0g

Cholesterol (mg)

3mg

Sodium (mg)

13mg

Salt (g)

0.03g

Vitamin A (IU)

2684IU

Vitamin C (mg)

2.4mg

Calcium (mg)

83mg

Iron (mg)

0.73mg

Potassium (mg)

265mg

Total

8.7g

862kJ

206kcal

36.3g

26.2g

9.5g

10.1g

3.5g

1.8g

1.3g

0.8g

0.5g

0.0g

10mg

53mg

0.13g

10737IU

9.7mg

332mg

2.94mg

1060mg

  • 200 g uncooked millet
  • Knorr Brown Onion Soup
  • 1 cup cooked black eyed beans (cowpeas) drained
  • 1/4 cup chopped fresh mint plus extra to serve
  • olive oil for frying
  • baby gem lettuce to serve
  • 80 ml plain yoghurt to serve
  • 1 In a small pot, bring the millet (uphoko) and water to a boil over medium-high heat.
  • 2 Reduce heat to low, cover, and simmer for 25 minutes, or until millet (uphoko) is cooked through and all water is absorbed.
  • 3 Transfer the cooked millet (uphoko) to a food processor or blender along with the KNORR Brown Onion Soup, cowpeas (black eyed beans) and mint. Process until the ingredients are mixed well (but not fine).
  • 4 Roll tablespoonfuls of the mixture into balls.
  • 5 In a large frying pan, heat remaining 2 tablespoons olive oil over medium-high heat until just hot.
  • 6 Carefully drop the falafels into the now hot oil, gently pressing down on each ball until they form flatter disks.
  • 7 Fry for 5-7 minutes on the first side, or until golden and crisp, then carefully flip.
  • 8 Cook for an additional 5 minutes, or until the second side is also golden and crisp, then remove falafel from heat and drain on paper towel.
  • 9 Serve the falafel in the lettuce cups with yoghurt and mint.