A Med Week

Last week I made one of my favorite meals with a flavor profile from the Mediterranean...The array of foods included Greek Tabbouleh, Falafel with Yogurt Sauce, Roasted Red Pepper Hummus, and a Med Salad.  It was a Med week being that I enjoyed leftovers of this meal for an entire week-and somehow, it never got old! Here are a few of the recipes to try...they're both budget-friendly, healthy, and prep very quickly!

First up...Falafel. Falafel are basically pureed chickpeas + spices that are formed into round balls.  Traditional falafel is fried, but this recipe broils them, which cuts down on a large amount of the fat.  Falafel is usually served in a pita; if you require GF, place falafel on a bed of leafy greens, or pair with Tabbouleh instead!
  Falafel with Yogurt Sauce

INGREDIENTS

1 16-oz can chickpeas, drained and rinsed

1 yellow onion, chopped

2 garlic cloves, chopped

2 T cornstarch

1 tsp coriander

1 tsp cumin

1/2 tsp salt

1/2 tsp black pepper

1 tsp grated lemon peel (or lemon juice)

3 T parsley

DIRECTIONS

1.  Process all ingredients in a food processor until the mixture forms a thick paste.

2.  Spray a cookie sheet with non-stick cooking spray.  Preheat the broiler. 

3. Form the chickpea mixture into small balls, about the size of a golf ball.

4.  Place the balls on the cookie sheet.

5.  Broil the falafel for 2-3 minutes.  Turn the balls over and broil them for 3 more minutes, or until browned. 

Serve with plain yogurt of choice.

Note:  You can use 1/2 an onion or completely cut it out if preferred.  If onion is omitted, add 1 T lemon juice and 1 T water.  Add more liquid gradually if needed.

 Next Up...Tabbouleh.  Tabbouleh is a classic Med salad usually made with bulgur (a cracked, ground form of whole wheat).  Instead of using bulgur, I used quinoa to make it gluten free.  Any GF grain would substitute great in this recipe...Rice, millet, buckwheat, etc.  This recipe tastes best after a night in the refrigerator...Serve with hummus if desired, add falafel on the side,  & top your salads with this light grain mixture!
This grain salad is great to take as a side dish to spring dinners, bbq's, etc.  Enjoy:-)

Tabbouleh

INGREDIENTS

2 medium lemons (or lemon juice)

1 c quinoa (or grain of choice)

2 c water

1 cup fresh parsley

2 green onions

1 large tomato

1 small cucumber

2 T olive oil

1 tsp sea salt

1/4 tsp ground black pepper

1/2 cup Feta cheese

DIRECTIONS

1.  Squeeze lemon juice into medium bowl.  Add olive oil, salt, and pepper.  Set dressing aside.

2.  Cook quinoa according to package directions on stove-top.

3.  Thinly slice green onions, using green and white parts.  Slice cucumber in half lengthwise, scoop out and discard seeds.  Dice cucumber and add to bowl.  Chop parsley and add to bowl.  Mix all ingredients well to combine. 

4.  Add all ingredients in step 3 to cooked quinoa.  Mix together until incorporated.

5.  Add dressing (step 1)  to quinoa mixture and lightly stir until grain is coated.

Add feta cheese to top salad, if desired.   

 
Falafel Recipe adapted from ADA cookbook, Tabbouleh recipe adapted from CM cookbook, pictures taken from Pinterest.