Monday, April 12, 2010

Tuesday: Homemade Falafel on Warm Pita Bread with Yogurt Dip and Honeyed Carrots

Two words come to mind with this meal: NO LEFTOVERS!! Seriously, these Falafel are amazing and very simple to make! Plus they are super healthy (check out the calories below). Short on time? Check out my new section called "Plan and Prep ahead." I found this recipe a couple years ago in a magazine I subscribe to called "Vegetarian Times." If you think you might be interested in the magazine, get a  subscription at the bottom of this post. 

Falafel Recipe

1 15 oz can chickpeas (also called garbanzo beans), rinsed
  3 TB tahini (what is it? See below)
1 large egg

2 TB grated lemon zest

  1 1/2 tsp ground cumin

1 garlic clove, minced (about 1 tsp)

1 tsp lemon juice

1 tsp ground coriander
1/2 tsp chili powder
1/4 tsp salt
1/4 cup all-purpose flour
2 TB finely chopped onion
2 TB chopped parsley
1/2 tsp baking powder
Olive oil or cooking spray for frying

1. Pulse chickpeas through salt in a blender or food processor until smooth, but still a little chunky. Transfer to a bowl, stir in flour through baking powder.
2. Over medium-high heat, pour about 3-4 TB olive oil in pan or use cooking spray. Using a 1/4 cup, scoop chickpea mixture and place in pan. Use back of measuring cup to flatten out. Make sure patties don't touch. Cook 3 minutes per side or until they have browned. Transfer them to a paper-towel lined plate to drain. Serve with yogurt dip, warm pita bread, lettuce, and sliced tomatoes.

Yogurt Dip Recipe

1 cup plain yogurt (I use non-fat)
3 TB cilantro, chopped 
2 TB lemon juice

2 TB lemon zest (tip: you will need at least 3 lemons for both the yogurt dip and falafel recipes)

1 TB cumin
1. Combine all ingredients in a serving bowl. Season with salt and pepper. 

Honeyed Carrots

4 medium or large carrots, chopped (baby carrots work well too! You don't have to cut them up...just throw them in)

1 TB butter 
1 TB honey

dash of salt (optional)

1 shallot, sliced (optional)

1. In a medium or large saucepan boil carrots with about 1-1 1/2 cups of water for about 10-12 minutes or until crisp-tender. Drain, remove from pan.

2. In the same pan, combine butter, honey and salt and optional shallots. Stir over medium heat for about 3 minutes. Add carrots and cook uncovered a couple minutes, stirring frequently. Season to taste with pepper.


Plan and Prep Ahead

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner.

~Chop onion, parsley, cilantro ahead; keep in air-tight container in fridge.
~Zest and juice lemons and keep in air-tight containers in fridge.
~Make patties ahead of time without cooking them; keep on a plate, saran-wrapped in the fridge up to 24 hours ahead.
~Make yogurt sauce ahead of time and keep in air-tight container in fridge up to 48 hours ahead.
~Chop carrots and keep in fridge.


Who likes to CHANGE IT UP?

~Instead of pita bread, serve falafel with fresh bread like sourdough or french.
~Swap cilantro for parsley and vice-verse.

~Instead of yogurt sauce, try sour cream.

~Add sprouts instead of lettuce. 
~Use parsnips or turnips instead of carrots
What is Tahini?

Tahini is ground sesame seeds that become a creamy paste. It is a major component of hummus and other Middle Eastern foods. You should be able to find it in a natural foods market or in the foreign/international section of your grocery store. If you can't find it, you can always buy it online here:

Krinos Tahini 16 Oz Jar

Want to get a subscription to Vegeterian Times?
Buy it here:  

Vegetarian Times (1-year) 


Anonymous said...

Yum, I'll have to try it! I wonder what would be the best egg substitute... Have you tried the recipe with an egg substitute? I'm thinking maybe ground flax seeds blended with water?

(This is Jenni, btw!) :)

The Rhodes Family said...

Darn...I thought it was're right it has an egg in it.
Jenni-Check out this site to see what would be best.
Maybe extra bread crumbs? I have heard flax seeds with water is good too.


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