Facebook Logo Twitter Logo Pinterest Logo

Nut Gourmet Blog Logo

only search Vegetarians in Paradise
VIP Bird
VIP Banner
Fill out your e-mail address to receive our newsletter!
*E-mail address:
*First Name:
Last Name:
Please let us know your location for special events:
Los Angeles:
(Outside USA):
Subscribe Unsubscribe


Vegan for the Holidays

Vegan for the Holidays has sold out its first printing.
New copies and the Kindle Edition are still available for purchase at Amazon.


Translate This Page

sphere Homepage

sphere News from the Nest

sphere Vegan for the Holidays Blog

sphere Vegan for the Holidays Videos

sphere Zel Allen's NutGourmet Blog

About Us


Weight Loss

Food History/Nutrition/Recipes


Nutrition Information

Los Angeles Resources

Cooking Tips/Recipes

Guest Contributors

Books/Media Reviews


sphere Archive Index

sphere Contact Us

*Privacy Policy: When you subscribe to Vegetarians in Paradise (vegetarian e-zine) your email address will not be sold or rented, and will only be used to let you know in an email what's new in our monthy web magazine.

All the world is nuts about

    What's in The Nut Gourmet

The Nutty Gourmet

Vegetarians in Paradise
 Vegetarian Cooking with Zel


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 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.

**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

Vegetarians in Paradise

Homepage sphere Los Angeles Vegan Events Calendar sphere Our Mission sphere The Nut Gourmet sphere Vegan for the Holidays sphere Vegan for the Holidays Videos sphere Vegetarians in Paradise Diet sphere Vegan Survival Kit sphere News from the Nest sphere Vegan Recipe Index sphere Los Angeles Vegan & Vegetarian Restaurants sphere Vegan Basics 101 sphere Protein Basics sphere Calcium Basics sphere Ask Aunt Nettie sphere VeggieTaster Report sphere Vegan Reading sphere VegParadise Bookshelf sphereHeirloom Gardening sphere Cooking with Zel sphere Dining in Paradise sphere Cooking Beans & Grains sphere On the Highest Perch sphere Road to Veganshire sphere Words from Other Birds sphere Using Your Bean sphere Ask the Vegan Athlete sphere Vegan Holiday Meals sphere Great Produce Hunt sphere Farmers' Markets sphere Natural Food Markets sphere Vegetarian Associations Directory sphere Links We Love sphere VegParadise Yellow Pages sphere Media Reviews sphere 24 Carrot Award sphere Vegetarian Food Companies sphere Archive Index sphere Contact Us

© 1999-2015 vegparadise.com