Carrot and coriander falafels, 91p. Makes 12ish falafels, serves 4 at 23p each.
3tbsp vegetable oil, 6p (£4.50/3l)
1 onion, 5p (£1/20pc veg bag)
400g can of chickpeas, 69p
shake of cumin, 4p (95p/46g)
1 carrot, 5p (£1/20pc veg bag)
parsley, free -window sill
coriander, free – window sill
Tbsp flour for dusting your hands, 2p worth? (65p/1.5kg)
1. Peel and finely chop the onion, and grate the carrot. (I grate the onion too so it’s finer, but it’s a pain to do!) Fry together in a tablespoon of oil over a low heat for a few minutes until softened.
2. Tip into a large mixing bowl with the chickpeas, and add the chopped parsley and coriander, and a shake of cumin.
3. Mash it all together with a potato masher (or a fork) until the chickpeas have broken down into a mush. The oil from the carrots and onion will help combine the chickpeas together, but you may need to add a tiny bit more.
5. Flour your hands, and mould into golf ball shapes. Heat a little more oil in the sauté pan and fry until golden brown and slightly crispy on the outside.
Serve with couscous made up with vegetable or chicken stock, lemon juice and coriander, and with green beans or other green vegetable of your choice.
Jack Monroe. Twitter: @MsJackMonroe. Email: firstname.lastname@example.org
*(Prices calculated at Sainsburys, using the Basics range where available. Costs checked on date of publication against ASDA SmartPrice, Tesco Value, Morrisons Value and Waitrose Essentials. Some variation between major supermarkets but most items widely available at similar price.)