Middle Eastern Falafel Lettuce Cups with Cucumber-Dill Relish
Crisp-edged herb falafel tucked into cool lettuce leaves, with a fresh cucumber-dill relish for scooping.
Fits Celiac, Hashimoto's, PCOS and 15 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 250 g dried chickpeas, soaked overnight, drained and patted dry
- ¼ tsp gluten-free baking soda
- 20 g fresh parsley, leaves and tender stems
- 15 g fresh cilantro, leaves and tender stems
- 1 clove garlic, peeled
- 1 tsp ground cumin
- 2 tbsp olive oil
- 1 cucumber, peeled and finely diced
- 1 head romaine lettuce, leaves separated
- 10 g fresh dill, finely chopped
- 3 tbsp water
- ¼ tsp salt
Method
- Pulse chickpeas, herbs, garlic, cumin, baking soda, and salt until coarse.
- Chill the mixture until firm enough to shape.30 min timer
- Shape into small patties and flatten them gently.
- Pan-fry in olive oil, turning until golden and cooked through.12 min timer
- Set aside the kids' share; finish cooking it in the pan.4 min timerKids’ plate comes out here
- Stir cucumber, dill, water, and olive oil into a fresh relish; serve with lettuce cups.
Kids’ plate: Falafel patties and lettuce boats
On the plate: Small falafel patties with soft lettuce leaves and cucumber-dill relish served separately.
Make it a game: Make little lettuce boats and give each falafel patty a place to sail. The cucumber relish can be the boats' green sea.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Chickpeas, herbs, cucumber and olive oil make the falafel and relish, with no soy or seaweed.
- Gluten-free: Dried chickpeas and fresh herbs bind the patties without grains, flour or sauces.
- Anti-inflammatory: Chickpeas, fresh herbs, cucumber and olive oil build the meal without added sugar.
- Low-histamine: Freshly cooked chickpeas, cucumber, herbs and olive oil bring the flavour, with no vinegar or citrus.
- Kid (4–12): Mild herb falafel, soft lettuce leaves and cucumber relish keep the flavours simple.
- Toddler (1–3): A small portion of soft falafel pieces and finely diced cucumber is easy to serve.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free to start.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Low-GI recipes, Kid-friendly recipes, One pan recipes, Gluten-free dairy-free recipes.