Wednesday, March 23, 2016

VEGAN FALAFEL MEAL



This is a quick and simple, yet tasty (and reasonably healthy) meal. There is very little actual cooking involved - you need a food processor/blender and you're away! It is ideal for small dinner parties with friends - especially during the Summer months. Even carnivorous friends will be impressed with the tasty treats on offer here...


Portions to feed 4:



COUS-COUS:

• 2 mugs of cous-cous
• Bunch of fresh parsley
• 1/2 spring onions
• 1/2 fresh tomatoes
• 1 quarter of preserved lemon (or juice from one whole lemon)
• Juice of half a lemon/lemon zest
• Half a red chilli pepper (depending on your taste)
• Salt (around 2 teaspoons of Himalayan rock salt or similar)
• Black pepper (around a half teaspoon, according to taste)
• 1 tablespoon of olive oil • 3/4 pint of boiling water
• Teaspoon of paprika (smoked or sweet)
• (Optional: diced cucumber, other herbs such as coriander)

METHOD:

Very quick and easy. First, chop all of your vegetables and set aside. Boil a kettle, put your cous-cous into a large bowl/pan. Add the boiling water to the cou-cous and stir. Cover and leave it for around 2 minutes. Then, simply stir in all of the vegetables and other items and adjust to your own tastes. This is a staple in our house, as it is ideal for packed lunches.



FALAFEL MIXTURE:

• 2 mugs of chick peas
• Small bunch of parsley/coriander
• Half a chilli pepper
• A small/medium onion
• 1/2 garlic cloves
• Salt(teaspoon or so)
• Black pepper (around half a teaspoon)
• 1 teaspoon of ground cumin
• 1 teaspoon of paprika (any sort)
• Half teaspoon of ground turmeric
• Quarter teaspoon of allspice (or try Garam Masala)
• 1 tablespoon of olive oil
• (Optional) Half a mug of whole porridge oats (to help with texture)
• (Optional) linseed/water combination*

METHOD:

Add your ingredients to a blender and blast away! Do it gradually if your machine can't cope with large amounts. Keep testing and adding seasoning to your own requirements.

Once you are happy with the taste and consistency, try to leave the mixture in the fridge for as long as possible before cooking to allow for easier moulding of the falafel balls. If the mixture is too gooey - gradually add some flour.

Once you are ready to start cooking, form the falafels into whatever size/shapes you want and put into a lightly greased baking tray: cook for around 30 minutes, or until they are golden brown/crispy. You could also fry them, which would taste great - but would not be so healthy of course. We recently tried rolling the falafel balls in sesame seeds prior to cooking - which worked very well.



SALSA:

• 3/4 medium tomatoes
• 1/4 a chilli
• 1 spring onion (or half a small onion)
• 1teaspoon of tomato puree
• Salt and pepper to taste
• A dash of paprika if desired

METHOD:

Simply chop your tomatoes as finely/roughly as you wish. Chop the other items and add everything together: feel free to customise it your own way.



HUMMUS:

• 1 + half mug of chick peas
• 1 garlic clove
• 1 tablespoon of olive oil
• Juice of half a lemon
• Salt and pepper to taste
• Tablespoon of tahini
• Half teaspoon of ground cumin
• A dash of water

METHOD:

Using your blender once again, add everything together and blitz. Taste the mixture and add more salt and pepper if desired. For the consistency, you can add more olive oil or water - it depends on how you like it. Enjoy!


FLATBREAD/PITTA BREAD:

• Any sort will do: but maybe try our recipe for making your own (coming soon!) - they are surprisingly easy and you can make up a large batch and freeze them.


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