Okay, I admit it. Thursday is one of my favorite days. I really enjoy finding recipes and sharing them with you. Yes, it does add a challenge when the parameters of healthy, inexpensive and simple are added to the mix, but hey, I am always up for a challenge. Anything to possibly make your life easier and more enjoyable as you battle Alzheimer’s disease.
Todays recipe has a bit of a Middle Eastern Flair.
The key ingredient in today’s recipe is garbanzo beans, also called chick peas. Now, when you talk about a nutrient dense bean, the chick pea takes the cake (so to speak). One cup of chick peas has a full 50% of the fiber and 29% of the protein you need for an entire day. In addition, chick peas are high in amino acids and low in calories. It really doesn’t get much better than that.
Tip: I use dry beans because they are less expensive AND I can control the amount of salt. Canned beans tend to be on the high side when it comes to sodium. Once or twice a month I declare “bean day.” I soak and cook 3-4 different types of beans and then freeze them in 2-4 cup quantities. Sometimes I season for specific use and sometimes I leave them plain. Either way, they are ready to use when I need them.
Falafel (This recipe is an adaptation of 2 recipes. Sean’s Falafel and Cucumber Sauce from allrecipes.com and Mo-Mo’s Falafels, p.122 from The Garden of Vegan, by Tanya Bernard and Sarah Kramer)
2 cups chick peas (1 – 15 ounce can will work)
2-4 cloves garlic, chopped
1 teaspoon salt
1 small-medium onion, chopped
1/2 cup fresh parsley
2-4 tablespoons water (start with 2 and add at the end as needed to hold mixture together)
1 tsp. lemon juice
2 1/2 tablespoons flour
1 tablespoon olive oil
2 teaspoons cumin
1 teaspoon coriander
1 teaspoon baking powder
1 cup bread crumbs (whole wheat bread crumbs will kick up the nutrition value).
In a large bowl OR food processor process onion, parsley and garlic. Add chick peas and process (or mash) till they are thick and pasty (if using a processor, be careful not to over process).
In a small bowl combine water, cumin, coriander salt, lemon juice, olive oil and baking powder. Stir in chickpea mixture. Add bread crumbs slowly. You want mixture to hold together, but not be dry or sticky.
Form 8 balls (leave as balls or flatten a bit to make patties)
These patties can be baked (healthier choice). spray or coat a cookie sheet lightly with oil and bake in 400 degree (farenheit) oven for 15-20 minutes on each side. I like to spray the falafel’s too.
you can lightly fry them, which is less healthy, but probably a little faster. Heat 1/2 inch to an inch of oil in a medium size skillet. Fry till golden brown on each side.
Serve with lettuce, tomato and sauce of your choice (the cucumber sauce is really good) with pita bread or whole wheat wrap.
THIS is a Recipe for Life, it’s inexpensive, healthy and simple.
Hope you enjoy!