Curried Falafel with Kale Salad

Recipe from Whole Bowls: Complete Meals to Power Your Day by Allison Day

Husband-Tested in Alice’s Kitchen

Makes 4 servings

We really enjoyed this meal.  We had just come back from vacation and wanted something fresh and especially nourishing.  This fit the bill.  I made a double batch of the falafel and the dressing.  I froze half of the baked falafel for another time and I used the scrumptious dressing for all our salads for the week. (Falafel is traditionally made with soaked, dried chickpeas and fried.  This way is a bit quicker and more healthful since they are baked.)

For the Curried Falafel (I suggest doubling the recipe and freezing a batch for later.)

1 tbsp. refined avocado oil or extra-virgin olive oil 

1 onion, roughly chopped 

2 cloves garlic 

2 cups cooked chickpeas 

1 tbsp. lemon juice 

1 tbsp. curry powder 

1/2 tsp. sea salt 

1/2 cup chickpea flour*

*If you have a high speed blender, you can make chickpea flour by blending dried chickpeas.  Otherwise, you can purchase chickpea flour at a supermarket. 

For the Dressing 

3 tbsp. tahini

2 tbsp. lemon juice

2 tbsp. water 

1 tbsp. maple syrup 

1 tbsp. nutritional yeast 

2 tsp. curry powder 

1/2 tsp. sea salt 

Ground black pepper, to taste 

Preheat oven to 425-degrees Fahrenheit. Line a large-rimmed baking sheet with  parchment paper and grease with oil. In a food processor, pulse onion and garlic until a paste forms. Add chickpeas, lemon juice, curry powder and salt; pulse until fully combined. Pulse in chickpea flour until fully combined (will look like very thick hummus). Rest for 30–40 minutes at room temperature to allow flour to absorb excess moisture. Line a large-rimmed baking sheet with parchment paper and grease with oil. Scoop 2–3 tablespoon-sized rounds onto parchment; roll into balls. Bake for 25 minutes. 

To make the dressing, in a small bowl, whisk the ingredients until well blended.

I recommend making a nourish bowl by layering a whole grain, such as quinoa or brown rice, some a steamed veggie like broccoli, some greens like baby kale or spinach with shredded carrots and sliced cucumbers and maybe some cherry tomatoes. Then add the falafel on top and drizzle with the dressing.  Pickled veggies or sauerkraut would be a lovely addition. 

Southwestern Vegan “Egg” Cups

Recipe from https://frommybowl.com/

Husband-Tested in Alice’s Kitchen
Makes 12

These little muffins are perfect for a prep day because they actually taste better (to my mind) a day after they are made.  They are meant for breakfast, but I've been enjoying them for lunch.  They are packed with protein.  

1 1/2 cups (165 g) chickpea flour
1/2 cup (25 g) nutritional yeast
16 ounces (453 g) soft silken tofu
1/2 cup (120 ml) non-dairy milk
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon garlic powder
Freshly ground black pepper, to taste
1 1/2 teaspoons salt
1/2 teaspoon baking powder
1/2 yellow onion, finely diced
1/2 red bell pepper, finely diced
1 4-ounce (113 g) can diced green chiles
1/2–1 cup shredded vegan cheese (optional)

Prep: Preheat the oven to 350F. Grease or line a muffin pan and set aside.
Blend: Add the chickpea flour, nutritional yeast, tofu, milk, chili powder, cumin, garlic powder, black pepper, and salt to a high-speed blender. Blend on high for 45-60 seconds, until a smooth “batter forms”. Scrape the sides of the blender with a spatula as necessary.
Mix: Transfer the “egg” batter to a large bowl, then add in the onion, bell pepper, green chiles, and vegan cheese (if using). Fold the veggies into the batter until evenly combined.
Bake: Divide the batter evenly into the muffin tins, then bake in the middle rack of the oven for 37 to 40 minutes, or until the top of the muffins are puffy and slightly golden. Remove from the oven and set sit in the baking tray for 5 to 7 minutes, where the muffins will deflate. Then, transfer to a cooling rack and let cool completely.
Serve & Storage: the “egg” muffins can be enjoyed immediately, or store them in an airtight container in the refrigerator for up to 5 days. The texture of these is more similar to eggs once they sit in the fridge overnight! Leftovers can be enjoyed cold, or warmed up in the toaster oven or microwave.

These taste great drizzled with sriracha sauce.

Notes:
You can add extra veggies if you wish, however, if they are very water dense veggies such as mushrooms or spinach, cook them down first. Reviewers said that they added olives and sun dried tomatoes.
Southwestern Vegan Egg Cups will keep in fridge for up to 5 days.  You can freeze your leftovers for up to 2 months
Another reviewer said she had no muffin tin so she instead  a greased 9 inch glass pie plate for 50 minutes and it was perfect!
Another reviewer didn't have green chiles on hand and so she swapped them for salsa.

Nutritional Information: (2 muffins) 312 calories; 6.7 g fat; 1.1 g saturated fat; 0 mg cholesterol; 739 mg sodium; 44.8 g carbohydrates; 13.1 g fiber; 9.6 g sugars; 21.8 g protein; 8 mcg vitamin D (42%); 147 mg calcium; 7 mg iron (41%); 1013 mg potassium 

Vegan Okonomiyaki Vegetable Pancake with Pickled Ginger Salad

Recipe from Good Eatings

Husband-Tested in Alice’s Kitchen

Serves 2-4 people

This is a vegan version of the popular Japanese vegetable pancake called Okonomiyaki. Being a pancake, it is traditionally made with eggs.  But with chickpea flour, a little rice flour and some raising ingredients (baking powder/baking soda), this pancake words quite well.  Using chickpea flour adds protein to this dish.  Adding vegetables to the pancakes makes them even more nutritious and the onion, ginger, garlic and cilantro boosts the flavor for sure. (If you don’t care for cilantro, you can omit it.) You can change up the vegetables if you wish, but the cabbage is a great base and so I would recommend leaving that in.  The Pickled Ginger Salad is scrumptious on its own, but creates a nice kick to the pancakes.  To save yourself time in the end, make the salad in advance.  You can also measure out the dry pancake ingredients and keep them in a glass jar in the fridge until you are ready to make the pancakes.

For the salad:

¾ of a large cucumber (seeded, if using a large cucumber) or 2-3 small ones, cut into small cubes

12 radishes, cut into small cubes

¼ cup pickled ginger, finely chopped

A big handful of cilantro, finely chopped (optional)

1 large lime, juice only

1 teaspoon sriracha sauce

2-3 Tablespoons toasted sesame seeds

Sea salt, to taste

For the pancakes:

1 cup cabbage, finely sliced

½ large carrot, julienned or shredded using the bigger holes of a grater

1-2 spring onions, cut into strips roughly 2 inches long or 1 thick slice red onion, diced

¼ cup cilantro, finely chopped (optional)

1 garlic clove, minced

1 teaspoon fresh ginger, minced

1½ cups chickpea flour

½ cup rice flour

½ teaspoon baking powder

½ teaspoon baking soda

1½ cup water

1 Tablespoon soy sauce or tamari

Oil for pan frying the pancake, about 1 Tablespoon

Sea salt and black pepper, to taste

Serve with: vegan creme fraiche or sour cream (optional)

Prepare your salad by mixing all the ingredients in a mixing bowl and giving them a good toss to combine. Set aside while you make your pancake.  For the pancake, prepare the vegetables and then set them aside as you make the batter. Mix all the dry ingredients for the pancake in a large mixing bowl and then add the minced garlic and ginger to it. Then pour in the water and soy sauce as you whisk to combine it with the dry ingredients. Season with salt and pepper, if desired. Fold in the vegetables as well as cilantro. Heat up a non-stick frying pan over medium high heat. Once the pan is hot add oil. Pour one quarter of the batter trying to distribute the vegetables even in terms of what ends up in the pan and what stays in the bowl. Then even the mixture out in the pan and cover with a lid. Lower your heat to medium and then let it fry under the lid for about 5 minutes. (Bubbles will appear on top of the batter.  At that point, carefully lift one side of the pancake to see if it’s browned.  If so, flip the pancake over.) Then fry on the second side for about 3 minutes or until slightly browned. Repeat with the rest of the pancake batter making 4 pancakes in total. You could keep the pancakes on low heat in the oven as you finish the rest of the pancakes. Serve with a dollop of vegan creme fraiche or sour cream onto each piece and/or the pickled ginger salad.

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%