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Vegetarians in Paradise
 Vegetarian Cooking with Zel



HOMEMADE FALAFEL

Here is an original adaptation of a well-traveled Middle Eastern dish. Falafel is traditionally deep fried, but in this recipe we present a low-fat baked version. Falafel makes a tasty lunch treat served with a variety of cooked, marinated salads or an excellent filling in a pita sandwich. The familiar accompaniment of Tahini Sauce follows.

1 C. (240 ml) medium grade bulghur wheat*
1 C. (240 ml) cooked garbanzo beans, well drained
3 slices whole wheat bread, soaked in water and squeezed dry
3 cloves garlic, crushed
3 T. fresh parsley, minced
1 t. baking powder
1 1/2 t. ground cumin
1/2 t. ground coriander
1/2 t. paprika
1/4 t. cayenne pepper
1 1/4 t. salt
Freshly ground black pepper

  1. Soak bulghur in warm water to cover by 1 1/2" (3.5 cm) for 1 hour. Drain off excess water.
  2. Preheat oven to 400 F. (Gas Mark 6). Put all ingredients into a food processor including the soaked bulghur wheat. Process until everything is well combined. If mixture seems too dry and will not process well, add 1 to 3 T. water. Adjust seasonings to taste.
  3. Lightly oil 2 baking sheets with canola oil. Drop falafel mixture from a teaspoon onto baking sheets. Flatten slightly with a fork for more even baking.
  4. Bake 10 minutes. Turn the falafel over with a spatula and bake for 10 to 12 minutes longer. Makes 45 to 50 small falafel cakes.
  5. *Bulghur wheat is available in natural food stores and Middle Eastern grocery stores.
NOTE: For a pita sandwich, use 1 whole wheat pita per person. Slice open one edge and fill with falafel, chopped tomatoes, chopped cucumbers, shredded lettuce, and Tahini Falafel Sauce. Additional fillings can include roasted vegetables, marinated mushrooms, and marinated artichoke hearts.



TAHINI FALAFEL SAUCE

Tahini Sauce makes a tasty topping over the falafel or a sauce to moisten the falafel in a pita sandwich.

Yield: about 1 1/2 cups (360 ml)

1 cup (240 ml) sesame seed paste (tahini)
3/4 cup to 1 1/2 cups (180 to 360 ml) water**
1/2 cup (120 ml) plus 1 tablespoon lemon juice
2 to 3 cloves garlic, finely minced
1 to 1 1/2 teaspoons salt**
1/4 teaspoon ground cumin

Combine all the ingredients in a medium-sized bowl. Using a whisk, beat briskly into a smooth sauce. This takes about 1 to 2 full minutes of beating.

The sauce can be served at room temperature or chilled. Refrigerated, the leftovers will keep well for 5 to 7 days.

Note:
**3/4 cup (180 ml) water makes a very thick sauce. Use 1 teaspoon salt
1 cup (240 ml) water makes a medium thick sauce. Use 1 1/4 teaspoons salt
1 1/2 cups (360 ml) water makes a very thin sauce. Use 1 1/2 teaspoons salt

Sesame seed paste (tahini) is available in Middle Eastern groceries and natural food markets.


Click here for past cookingwithzel@home.comeonin recipes


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