Pickled Jalapeños

Recipe from Love and Lemons 
Husband-Tested in Alice’s Kitchen
Makes about 2 (1-pint) jars depending on the size of the peppers.

These pickled jalapeños are the perfect sweet & spicy addition to salads, tacos, burgers, and more! The longer they sit in the fridge, the sweeter and milder they'll become.

Ingredients
10 jalapeño peppers, thinly sliced
2 whole garlic cloves, peeled
1 cup distilled white vinegar
1 cup water
⅓ cup sugar
1 Tablespoon sea salt

Instructions
1. Divide the jalapeños into 2 (16-ounce) lidded jars and place a garlic clove in each jar.
2. In a small saucepan over low heat, simmer the vinegar, water, sugar, and salt, stirring occasionally, until the sugar is dissolved, about 5 minutes. Pour the brine over the jalapeños. Let cool to room temp, then cover and chill for at least 30 minutes. Store in the fridge for up to 2 weeks.

Creamy Vegan White Chili

Servings: 6 bowls
Recipe from Make It Dairy Free
Husband-Tested in Alice’s Kitchen

This was a pretty tasty chili with the bonus of having roasted cauliflower (a cruciferous veggie) as one of its stars.  Top it with some salsa and/or guacamole or just a mix of fresh tomatoes and avocado.

  
For the cauliflower
2 tablespoons olive oil
1 head cauliflower, cut into florets
½ teaspoon salt
½ teaspoon black pepper

For the chili
2 tablespoons olive oil
1 yellow onion, diced
1 green bell pepper, diced
6 cloves garlic, minced
1 fresh jalapeno, diced
2 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon salt
½ teaspoon chili powder
½ teaspoon black pepper
¼ teaspoon cayenne pepper
4 cups low-sodium vegetable broth 
30 oz cannellini beans, rinsed and drained
1 cup full-fat coconut milk
8 oz diced green chiles 
15 oz corn kernels
¼ cup fresh cilantro, chopped, plus more for serving
2 tablespoon fresh lime juice
4 scallions chopped, for serving

Instructions
Preheat oven to 425˚F and grease a baking tray. In a large bowl, add cauliflower, drizzle with olive oil and stir. Then sprinkle evenly salt and pepper. Add to your prepared baking sheet in an even layer with the cut side facing down. Roast for 20 to 25 minutes, or until a fork pierces through easily. Heat olive oil in a large pot over medium-high heat. Add onion, bell pepper and sauté 4 minutes until softened. Add garlic and jalapeño and sauté 30 seconds longer. Add in cumin, oregano, salt, chili powder, black pepper and cayenne. Stir until fragrant about 30 seconds. Add veggie stock and bring mixture to a boil then reduce heat to medium-low to simmer. Meanwhile, to a blender, add 1 cup of beans, ¼ cup broth from soup, 1 cup coconut milk, and both cans of green chilis. puree until nearly smooth**. Add pureed mixture, along with corn and remaining beans and stir well. Simmer for 10-12 minutes. Stir in cilantro, cooked cauliflower, and fresh lime juice. Let cook for 2-3 minutes or until everything is the same temperature. Serve with more cilantro, scallions, avocado slices and tortilla chips if desired.

Notes
Why does it matter the cut side is down on the cauliflower? This will increase the level of caramelization, which adds flavors to the overall dish.
For reduced spice: Leave out the fresh jalapeño and either use 2 cans of mild diced green chilis or for a really reduced spice, only use 1 can

Salsa Verde Bean & Rice Soup (Vegan)

Recipe from This Savory Vegan

Husband Tested in Alice's Kitchen

Serves 6

This yummy comfort food quick vegan dish is the thing to make on a busy week day.  

Ingredients

2 Tablespoons oil OR water sauté

1 yellow onion diced

1 red bell pepper diced

3 cloves garlic diced

1 jalapeño diced, optional

1 packet taco seasoning OR 1-2 Tablespoons Homemade Taco Seasoning

½ block firm tofu drained & pressed

1 6-ounce can tomato paste

12 ounces salsa verde homemade or store bought

3 cups low sodium broth

2 15-ounce cans pinto beans drained & rinsed

2 Tablespoons cilantro chopped, plus more for serving

1 lime juiced, plus more for serving

2 cups cooked brown or white rice for serving (Other grains will work as well.)

Pickled Onions, optional, for serving

Scallions, corn chips, non-dairy yogurt, sliced radishes, optional, for serving

Instructions

Heat the oil in a stock pot over medium heat. Add the onion, bell pepper, garlic, jalapeño and taco seasoning. Cook down for a couple of minutes, stirring frequently.

Crumble up the tofu and add it to the pot. Pour in the tomato paste, salsa verde, broth and pinto beans. Bring to a boil, lower the heat & simmer for 10-15 minutes - stirring every couple minutes.

Before serving add cilantro & lime juice. Taste and adjust seasonings as needed.

To serve, add rice to each bowl and ladle the soup over. Serve with any of the optional toppings.

For Leftovers: Allow the soup to cool completely before transferring to individual containers. Reheat the leftovers in the microwave or on the stove until bubbling & hot.

Nutritional Information: Calories: 329kcal | Carbohydrates: 50g | Protein: 14g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Sodium: 1299mg | Potassium: 720mg | Fiber: 9g | Sugar: 8g | Iron: 3mg

Authentic Vegan Black Eyed Peas (Vegan; Oil-Free and Instant Pot Option)

Here we have Authentic Vegan Black-Eyed Peas; Lemon Rice;
Steamed Beet Greens; No-Knead Multigrain Whole Wheat Bread

Makes 6 servings

Recipe from Sweet Potato Soul 
Husband-Tested in Alice’s Kitchen

I tried this recipe for our New Year's Day dinner, but these turned out so well that I will definitely make them throughout the year.  Because I only had ½ pound of dried black-eyed peas in the cupboard, I actually halved this recipe and used the Instant Pot Mini. The black-eyed peas turned out perfectly.  The recipe below is the original recipe, using 1 pound of beans.  If you decide not to halve the recipe and you wish to use the Instant Pot, be sure to use a 6 quart Instant Pot.

1/4 cup oil** (I made this without oil.  I just added a bit of water to the hot pot and sauteed the veggies.)
1 medium yellow onion diced
1 large red bell pepper diced
1 jalapeño pepper seeded and diced (optional)
1 cup diced celery
3 garlic cloves minced
1 pound dried black eyed peas sorted, rinsed, and soaked for 8 hours
6 cups veggie broth OR 6 cups water plus 6 teaspoons of vegetable bouillon paste, OR 6 cups water plus 2 veggie bouillon cubes
1 large bay leaf
1 tsp dried thyme and/or oregano optional
2 tsp smoked paprika
1 tbsp liquid smoke
1 tbsp soy sauce (Use tamari to make this gluten-free.)
1 tsp freshly ground black pepper
1/2 tsp cayenne pepper

Instant Pot Instructions

Set the Instant Pot to sauté on medium heat and add the oil. (I used water to sauté the veggies.) When the oil is hot, add the onion, bell pepper, jalapeño, celery, and garlic and sauté until the onion is translucent, about 3 minutes.  Add the soaked black-eyed peas, only enough veggie broth to cover the beans about 1 centimeter, and bay leaf.  Place the lid on the Instant Pot and lock in place.  Cancel the sauté and set the Instant Pot to pressure cook on high for 10 minutes. If you are using un-soaked beans (which is acceptable using the Instant Pot) pressure cook for 35 minutes.  Let the Instant Pot natural pressure release for 5 minutes, then vent fully and turn off the machine.  Carefully remove the top of the pot and stir in the smoked paprika, liquid smoke, soy sauce, pepper, and cayenne.  Remove from the heat and let the beans cool a bit before serving with collard greens and rice or cornbread.

Stovetop Instructions

In a large Dutch oven, heat the oil over medium-high heat.  Add the onion, bell pepper, jalapeño, celery, and garlic and sauté until the onion is translucent, about 3 minutes.  Add the black-eyed peas, veggie broth, and bay leaf.  Cover and bring to a light boil. Reduce the heat to medium-low and simmer for about 40 minutes, or until the beans are tender and the broth has thickened.

Stir in the smoked paprika, liquid smoke, soy sauce, pepper, and cayenne.  Remove from the heat and let the beans cool a bit.  Serve with collard greens and rice or cornbread.

NOTES:  These vegan black eyed peas make the best leftovers! They’re even tastier and creamier on day 2 and 3. They should keep fresh in the refrigerator for up to 5 days. Reheat your beans in a pot on the stove, or in the microwave.  Black-eyed peas freeze well. Store them in a freezer safe container for up to 3 months.

Nutritional Info:  (1 of 6 servings) 250 calories; 1.6 g fat; 0 mg cholesterol; 960 mg sodium (using vegetable broth); 53.8 g carbohydrates; 22.4 g fiber; 5.5 g sugars; 24.6 g protein; 7 mg Iron (37% daily allowance for Iron)

Vegan White Chili (Instant Pot)

Recipe from Lori Rasmussen of My Quiet Kitchen 

Husband-Tested in Alice’s Kitchen
Yield: 6 servings

Who doesn't love chili on a cold day?  This one is not only vegan, but it's gluten-free and can be made without oil.  It's quite meaty and so tasty!  This is an Instant Pot recipe, but can be made on the stove top.  Soy curls have been a revelation to me.  I buy mine on Amazon, but you can also get them from Butler.

2 teaspoons olive oil, optional (Omit or sub water or broth for sautéing oil-free.)
2 medium onions, chopped
1 large green bell pepper, chopped
6 cloves garlic, minced
2 large jalapeños, stems and seeds removed, diced 
1 Tablespoon cumin
1 teaspoon chili powder
1 teaspoon mushroom powder blend, such as Trader Joe's umami seasoning (Substitute powdered dried mushroom + a pinch of salt)
½ teaspoon poultry seasoning
½ teaspoon oregano
4 cups vegetable broth
1 (4 oz) can diced green chiles
1 ⅓ cups TVP (textured vegetable protein) or 2 cups crumbled soy curls (Use your hands to break soy curls into smaller pieces.)
2 (15 oz) cans white beans, such as cannellini or great northern, rinsed and drained
2 cups corn kernels, thawed if using frozen (I used frozen roasted corn.)
1 teaspoon fine sea salt
Black pepper, to taste

¼ to ½ teaspoon liquid smoke, optional
½ cup coconut milk
1 Tablespoon nutritional yeast
1 teaspoon sea salt
2 teaspoons fresh lime juice

Optional Garnishes:
fresh lime juice; cilantro; diced avocado; pico de gallo

In a 6 quart or larger Instant Pot, add the oil, if using, to the insert and turn on the sauté function. Add the onion and cook for 5 minutes, stirring occasionally.
Add the bell pepper and garlic. Stirring frequently, cook for 1 to 2 minutes. Add the jalapenos, cumin, chili powder, mushroom powder, poultry seasoning, and oregano. Stir and cook for about 1 minute.
Add the vegetable broth, green chiles, TVP or soy curls, beans, corn, salt, and pepper. Stir to combine, then lock on the Instant Pot lid. Make sure the valve is set to sealing. Cook on high pressure for 4 minutes.
While the chili cooks, make the cashew milk. Combine water and cashews in a blender. Blend on high speed until smooth. Add nutritional yeast, if using, salt, and lime or vinegar. Blend again to combine.
When the Instant Pot beeps and the 4 minutes at high pressure are complete, carefully quick release the pressure, and remove the lid. Stir the cashew milk into the chili. Let rest for about 10 minutes, stirring occasionally. Taste and adjust seasonings adding lime juice, salt and pepper, and/or liquid smoke, if desired. The chili will thicken as it sits.  Leftover chili can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 2 months.
Calories: 318 calories per serving

Instant Pot Frijoles (Vegan)

Recipe from The Vegan Instant Pot by Nisha Vora

Husband-Tested in Alice's Kitchen

Makes about 7 cups

These are very good, perfect for meal prep. There's only a 15 minute quick soak of the dried beans.  This short soak will result in more evenly cooked beans with few split skins. They can be eaten in a nourish bowl along with brown rice, your favorite veggies, greens and 1-Minute Sauce for a delicious healthful dinner or serve the Frijoles in tacos or burritos.  The beans can be frozen for later.  

1 pound dried pinto beans (about 2 1/2 cups)

1 Tablespoon olive oil* (I used about 1/4 cup veggie broth instead for sautéing.)

1 medium yellow onion, diced

1 red bell pepper, diced

2 teaspoons kosher salt, plus more to taste

Freshly ground black pepper

1-2 jalapeño peppers, diced

4 cloves garlic, minced

4 cups low-sodium vegetable broth

1 Tablespoon chili powder

2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

1 1/2 teaspoons smoked paprika

1/4-1/2 teaspoon cayenne pepper (optional)

2 bay leaves

1 (14.5 ounce) can crushed fire-roasted tomatoes

1/2 cup fresh cilantro (optional)

Place the dried beans in a large bowl and cover with a generous amount of cold water.  Soak for 15 minutes.  Drain the beans in a colander and rinse with fresh water.

Select the Sauté setting on the Instant Pot.  When the pot has preheated, add the olive oil (or 2 Tablespoons veggie broth)  and sauté the onions and bell pepper.  Season with a bit of salt and pepper and cook for 4-5 minutes.  Add a bit more veggie broth (if using) to prevent the vegetables from sticking.  Add the jalapeños and garlic and cook for 1 minute, stirring frequently to prevent burning.  Select the Cancel setting.  

Add the soaked and drained pinto beans, vegetable broth, chili powder, cumin, oregano, smoked paprika, cayenne, bay leaves, 2 teaspoons salt and black pepper to taste.  Stir well to combine.  

Top the mixture with the crushed tomatoes but do not stir, but allow the tomatoes to sit on top.  (This prevents the tomatoes from blocking the Instant Pot's heat sensor and burning.) 

Secure the lid and set the Instant Pot pressure release to Sealing. Select the Bean/Chili  setting at High pressure and set the cook time to 50 minutes. 

Once the 50-minute timer has completed and beeps, allow a Natural Pressure Release. 

Open the pot, stir the beans, and discard the bay leaves.  Add the cilantro, if using, and taste for seasoning, adding more salt as needed.  

Nutritional Information: (1/2 cup serving) 132 calories; 0.7 g fat (0.1 g sat. fat); 0 mg cholesterol; 389 mg sodium; 23.7 carbohydrates; 5.9 g fiber; 2 g sugars; 7.9 g protein; 49 mg calcium; 2 mg iron; 512 mg potassium

Butternut Squash Salad with Feta, Dates, & Chile

Recipe from Emma Laperruque of Food52

Husband-Tested in Alice's Kitchen

Makes 4-6 side servings

I was intrigued with the idea of eating butternut squash raw.  This is an excellent way to serve it up without turning on the oven or stovetop.  Its vivid orange color is a nice foil to the bright green of the pepper and the white of the feta cheese.  We especially loved the texture of the raw sweet squash along with the tastebud party it provided when combined with the sweet dates and salty cheese.  This is definitely company worthy.  For an especially lovely, easy dinner, serve it up with some Instant Pot Rosemary and Garlic White Beans and some sauteed greens.  

1-2 fresh chiles (jalapeno or serrano)

3 Tablespoons vinegar (apple cider vinegar, brown rice vinegar, or white wine vinegar)

1 medium butternut squash

6 Medjool dates

4 ounces feta cheese (Use non-dairy feta if vegan.)

Extra-virgin olive oil

Thinly slice the chiles* (crossways) and combine the slices in a small bowl with the vinegar.  Set aside.

Peel* the squash and cut it into thin-as-possible matchstick pieces.  Add the squash to a large bowl and sprinkle generously with kosher salt.  Toss to combine.  Set aside.

Halve, pit and slice the dates.  Add them to the butternut squash, along with the chiles and vinegar.  Break apart the feta cheese with your fingers and sprinkle over the top.  Drizzle the salad with about 2 Tablespoons olive oil and toss.  Adjust the seasonings, if needed.

Transfer to a serving platter and serve.

NOTES: 

If you are a weenie when it comes to heat/spice, be sure to remove the seeds and membranes from the peppers.  You can also pick out the peppers from the salad after it's put together.  The peppers flavor the vinegar nicely, so don't omit them completely.

Butternut squash will stain your hands with a sticky substance, so I would highly recommend wearing gloves when peeling and cutting up butternut squash.

 

Cilantro-Lime Cashew Cream (Vegan)

Recipe from Rainbow Plant Life

Husband-Tested in Alice’s Kitchen

Makes about 2 cups

I love this sauce!  And, there are at least four more sauces using soaked cashews on the website where I got the recipe. Serve this as a dip for quesadillas, or spoon into burritos, dollop on top of tacos or on top of a Buddha bowl.  Use as a spread for wraps or as a spread for sandwiches in lieu of mayonnaise.  As you can see, I drizzled it over this salad plate.

1 cup raw cashews, soaked* in cool water for 8 hours

½ cup water (or more)

2 cloves garlic, roughly chopped

½ teaspoon Kosher or sea salt

Freshly ground black pepper, to taste

2 Tablespoons nutritional yeast

¾ - 1 cup fresh cilantro leaves

2-3 Tablespoons fresh lime juice

1-2 chopped jalapeno peppers**

¼ teaspoon smoked paprika

½ teaspoon ground cumin

Drain and rinse the soaked cashews.  Add the cashews and the remaining ingredients to a high speed blender.  Blend for 2 minutes.  (If you don’t have a high speed blender, you can use a food processor and process for 4 minutes.)

Taste the sauce and adjust*** any seasonings to your liking. 

Store in the fridge in an airtight container or glass jar with a lid for up to 1 week.

*Soaking the cashews will make them soft and easy to turn into a smooth sauce.  If you are in a hurry, you can cover the cashews with boiling water and allow them to soak for 1 hour.

**If you like things hot and spicy, leave the seeds and membranes in the peppers when you add them to the blender.  If you prefer a milder sauce, use only one pepper and remove the seeds and membranes.

***To make it spicier, add another jalapeno.  To make it saltier, add more salt. For a more cheesy/umami flavor, use more nutritional yeast.  To add more acidity, add more lime juice.

Curried Tofu/Tempeh Banh Mi

Recipe from Vegan Richa

Husband-Tested (and adapted) in Alice’s Kitchen

Serves 3

While on vacation in Barcelona, my husband and I found a newly opened deli called Ferment9.  It was a beautiful, locally-owned shop full of fermented foods.  We visited the shop more than once and each time I ordered their Banh Mi with Tempeh.  It was just the best sandwich ever.  Now, this recipe, while not exactly like Ferment9 sandwich, comes pretty close.  The original recipe from Vegan Richa (one of my favorite websites/YouTube channels) calls for tofu, but I had tempeh in the fridge, so I used that.  By the way, as much as I love bread, next time I make this, I’ll use a bread that’s not so thick because it can overwhelm the flavors of the sandwich.

Pickled Veggies

½ cup brown rice vinegar or apple cider vinegar

1/3 cup hot water

½ teaspoon sea salt

1 teaspoon maple syrup

2/3 cup thinly sliced or shredded carrot

½ cup sliced cucumber

½ cup shredded or thinly sliced daikon radish or regular radishes, shredded

1 jalapeño, thinly sliced* (You can omit this OR use jarred pickled jalapeño in the sandwich when you assemble it.)

Sauce

¾ cup full fat coconut milk

½ teaspoon flour (whole-wheat or rice flour)

½ teaspoon sea salt

¼ teaspoon garlic powder

¼ teaspoon sugar

Tofu/Tempeh

Oil, for searing

14 oz. firm or extra firm tofu (pressed for at least 20 minutes) OR 1 package tempeh (steam for 10 minutes, then pat dry with clean towel)

1 teaspoon curry powder

1 ½ teaspoon soy sauce or tamari

1 teaspoon maple syrup

¼ teaspoon sea salt

¼ teaspoon garlic powder

3 Tablespoon coconut cream (scoop from a can of full fat coconut milk)

2 teaspoons minced lemon grass (optional)

For Serving

Fresh cilantro or mint or both

Lettuce or crunchy baby greens

Sriracha or Sambel Oelek (optional)

Bread or baguettes (You could even use a lightly steamed collard leaf as a wrap for this sandwich instead of bread.)

Pickle the vegetables.  Combine the vinegar, water, salt, and maple syrup in a shallow container with a lid.  Mix well.  Add the veggies and press down to submerge them.  Close the lid and chill for at least an hour or overnight.

Make the sauce.  In a medium saucepan, mix together the coconut milk, flour, sea salt, garlic powder and sugar.  Bring to a boil, stirring occasionally. Simmer 2-3 minutes to thicken, then take off the heat.  Set aside while you sear the tofu/tempeh.

Sear the tofu/tempeh. Heat oil in a skillet over medium heat.  Place the tofu pieces or tempeh pieces in the skillet and allow the pieces to sear (brown) on one side and then flip the pieces over to sear the other side.  Meanwhile, measure out the curry powder, soy sauce, maple syrup, sea salt, garlic powder, coconut cream and lemon grass (if using) in a small bowl. When the tofu/tempeh is browned on both sides, add the curry powder mixture. Using a spatula, flip the tofu/tempeh over so that each piece is coated in the curry powder mixture.  Remove from the heat and set aside.

Assemble the sandwich: Drain the pickled veggies.  Toast or grill the bread, if desired. Place some greens/lettuce on one slice of the bread.  Place the tofu/tempeh on top of the greens. Drizzle with the sauce.  Add some pickled veggies, then cilantro/mint and jalapeno, if using.  Add some sriracha or sambal oelek for additional heat (optional).  Serve.

Nutritional Information: (for 1 sandwich, includes tofu with whole grain mini baguette) 369 calories; 44 g carbohydrates; 17 g protein; 13 g fat (5 g sat. fat); 642 mg sodium; 221 mg potassium; 3 g fiber; 5 g sugars; 223 mg calcium; 3.2 mg iron; 4750IU vitamin A; 2.4 mg Vitamin C

A Most Delicious Falafel (Deep Frying, Pan Frying and Baking Options)

Recipe from Lisa Bryan via Downshiftology

Husband-Tested in Alice’s Kitchen

Yield: 18 balls/patties (I was able to make 21 small patties.)

As of this posting, I could probably count the fingers of one hand for the number of times I’d eaten falafel.  I had never made them either.  You are never too old to learn something new and I had fun making this delicious vegan meal.  I love the idea that I can make the mixture in advance and freeze it for later.  Be sure to serve these bites of goodness with Tahini Sauce. (Recipe below) We had them over lettuces with summer tomatoes that a friend gave us.  They would also make a great appetizer for a party or a fabulous wrap for your lunch.  There are three options for cooking them, but no matter which you choose, they will come out crispy and golden on the outside and bright green on the inside. They are traditionally deep fried, but I thought pan frying was very tasty.  Next time I make them, I will try baking them for an even more healthful dinner main.

1 cup dried chickpeas, soaked overnight (Do not use canned for this recipe.)

½ cup onion, roughly chopped

1 cup fresh parsley, roughly chopped

1 cup fresh cilantro, roughly chopped

1 small green chili pepper, seeded, membranes discarded, roughly chopped (serrano or jalapeno pepper)

3 garlic cloves, peeled

1 teaspoon ground cumin

1 teaspoon kosher salt

½ teaspoon ground cardamom

¼ teaspoon freshly ground pepper

2 Tablespoons chickpea flour

½ teaspoon baking soda

Avocado oil or grapeseed oil for frying

The night before you prepare the falafel, soak the dried chickpeas in water.  Make sure the water covers the chickpeas by 2-3 inches because they will triple in size.  Drain and rinse the chickpeas.  Add the chickpeas to a food processor.

Add the onion, parsley, cilantro, pepper, garlic, cumin, salt, cardamom and black pepper to the food processor.  Pulse several times until the mixture resembles the texture of coarse sand.  Transfer the falafel mixture to a bowl and add the chickpea flour and baking soda.  Stir together, then cover or add a lid. (At this point, you can freeze the mixture for up to 3 months.  Thaw the mixture in the fridge, stir it, then proceed with the recipe.). Use your hands or an ice cream scoop to form the falafel mixture into balls or patties. (If you find the mixture to be too dry and crumbly, add a teaspoon or two of water or lemon juice.  If you find the mixture to be too wet, add another Tablespoon of chickpea flour.) Once the falafel are formed, you can cook them by your preferred method.  See the directions below.

To deep fry:  Add about 3 inches of oil to a pot on medium heat.  Heat the oil to 350F.  Cook the falafel in batches (about 6 at a time) for 1-2 minutes or until golden brown.  Use a skimmer to check the color of the falafel.  Make sure they don’t overcook.  Remove them to a paper towel-lined plate.  Serve the falafel immediately, while warm and crispy on the outside.

To pan fry:  Heat a large skillet until medium hot.  Add oil so that it completely covers the bottom of the skillet, about ¼ inch deep.  Place one falafel in the skillet.  It should sizzle just a bit.  Add more falafel, about 4 more, being sure not to crowd them.  When they are browned on the bottom, use a spatula to flip them to the other side. (You can also do this with the balls, but you’ll need to roll the balls around the skillet to be sure the entire ball is browned.) Remove them to a paper towel-lined plate.  Serve the falafel immediately, while warm and crispy on the outside.

To bake: Preheat the oven to 425F.  Lightly spray or brush a baking sheet with oil.  Place the falafel on the baking sheet, lightly spray or brush the top side with oil and bake for 25-30 minutes, flipping halfway through.  You can also bake them on parchment paper or a silicone mat without any oil.  They’ll just be slightly less crispy and golden.

Nutritional Information: (For 1 of 18 balls or small patties) 48 calories; 8 grams carbohydrates; 3 grams protein; 1 gram fat; 170 mg. sodium; 138 mg potassium; 2 grams fiber; 2 grams sugars; 7% vitamin A; vitamin C 7%; calcium 2%; iron 5.7%

Tahini Sauce Yield: 8 servings (1 cup) 1 serving = 2 Tablespoons

½ cup tahini (This is sesame seed paste.)

¼ cup water (or more) for a thinner consistency

¼ cup fresh lemon juice

2 garlic cloves, minced

½ teaspoon sea salt

¼ teaspoon cumin

Add all the ingredients to a mixing bowl or small food processor/chopper.  Whisk or process together until it’s creamy.  If whisking by hand, it may look a bit separated at first, but keep whisking until it’s creamy.  Taste and adjust any flavors as desired.  Use immediately or store in an air-tight storage container for up to two weeks in the fridge. 

Nutritional Information: (For 2 Tablespoon serving) 92 calories; 4 grams carbohydrates; 4 grams protein; 8 gram fat (1 g saturated); 151 mg. sodium; 77 mg potassium; 1 grams fiber; 1 grams sugars; 0.2% vitamin A; vitamin C 4.6%; calcium 2.3%; iron 3.9%