Baked Falafel (vegan & gluten free)

I am honestly not a huge fan of falafel….but I love this recipe.  Typically, falafel recipes require frying, which I rarely do in my kitchen.  Falafel is also hard and dry which doesn't make for a good pita sandwich in my opinion.  This recipe is great because it is so versatile.  You can make pita sandwiches with various toppings, or you can top a salad with a few falafel.  I like to make a big batch and then freeze a portion in case I don't have time to cook and need a quick meal.

IMPORTANT!
Falafel must be made with soaked, uncooked chickpeas.  This means that you cannot use canned chickpeas.  You will need to buy dry chickpeas and soak them overnight for this recipe.


Baked Falafel (vegan & gluten free)

Ingredients:

·      1¾ cups dried chickpeas, soaked overnight

·      1 garlic clove, chopped

·      1 onion, quartered

·      1 tablespoon cumin

·      ¼ teaspoon cayenne

·      1 cup parsley leaves

·      2 teaspoons salt, or to taste

·      ½ teaspoon black pepper

·      ½ teaspoon baking soda

·      1 tablespoon fresh lemon juice

·      5 tablespoons olive oil, separated

1. Heat the oven to 375°F.  Line a baking sheet with parchment paper and coat lightly with oil.
2. Drain the chickpeas and transfer them to a food processor with the garlic, onion, cumin, cayenne, parsley, salt, pepper, baking soda, lemon juice and 3 tablespoons olive oil. Pulse until everything is minced but not pureed.
   
   
   
   
   
   
   
3. You may have to stop and scrape down the sides a few times.
4. Taste and adjust the seasoning, adding more salt, pepper, or cayenne as needed.
5. Using a cookie scoop, form the mixture into patties and place on a the parchment lined baking sheet.  
   
6. Brush the tops with the remaining 2 tablespoons oil. Bake until golden all over, about 15 minutes.
   

Meatless Monday: Protein Packed Veggie Fried Rice

I usually make a big pot of rice in the beginning of the week because I can do lots of things with it throughout the week.  One of the really easy meals I make it fried rice.  By adding eggs, edamame and peas, it provides a balanced meal packed with protein.  I recommend using pasture raised or organic cage free eggs if possible.  I  also use organic soybeans so I am sure they are free from genetic modification.  Please use whatever you are comfortable with!  If you have a meat or seafood eater at your table, you can easily toss in what they like to a portion of the rice when it is done.




Protein Packed Veggie Fried Rice

Ingredients:

• 3 teaspoons safflower oil, divided
• 1 teaspoon toasted sesame oil, divided
• 1/2 onion, small dice
• 1 clove garlic, minced
• 1/3 cup frozen shelled edamame, defrosted
• 1/3 cup frozen peas, defrosted
• 2 eggs, beaten with 1/4 teaspoon salt
• 1 tablespoon tamari (or soy sauce)
• 1 teaspoon hoisin sauce
• 1 teaspoon chickpea miso
• 2 cups cooked brown rice

1. In a deep skillet, add 1 1/2  teaspoons safflower oil and 1 teaspoon sesame oil over medium heat.
2. Saute onions until translucent, then add garlic and sauté for about another minute (you do not want the garlic to get any color.
3. Add the edamame and peas, and cook until all the liquid has evaporated (even though the edamame and peas have been defrosted, they still contain come liquid and you want to make sure there is no liquid in the pan for the next step.)
   
4. Push the mixture to the edges, and leave a hole in the middle.  
   
5. Add 1 1/2 teaspoons safflower oil to the middle and add the egg and salt mixture.  Mix the egg around in the empty space until it is almost cooked, then mix the egg with the rest of the ingredients in the skillet.
   
   
   
6. Whisk together the tamari, hoisin sauce and chickpea miso in a small bowl.
7. Add the brown rice and the tamari mixture and mix until all ingredients are incorporated.
   
8. Add more tamari to taste.
   
   

Meatless Monday - 5 Ingredient Split Pea Soup

There's nothing easier than making a big pot of soup during the winter.  All you need is a few ingredients and you can set yourself up for the week.  Here is my super easy recipe for split pea soup, that is really flavorful, and satisfying.

Note:  You must soak the split peas overnight and cook them ahead of time.  If you don't cook them ahead of time, the carrots will get mushy before the split peas are cooked.   I like to soak my beans and cook them in batches and store them in the freezer for easy access to a quick healthy meal.

5 Ingredient Split Pea Soup

* 5 main ingredients are highlighted in red.  Staple pantry items like olive oil, salt, pepper don't count towards the 5 ingredients because you should always have them in your pantry :)

Ingredients:

• 2 cups of dried split peas, soaked overnight and cooked until tender.
• 2 carrots, medium dice
• 2 stalks of celery, medium dice
• 1 onion, medium dice
• 1 tablespoon olive oil
• 1 tablespoon smoked paprika
• 1 1/2 teaspoons sea salt, or to taste
• 1/2 teaspoon freshly ground black pepper
• 4 cups water
• 2 teaspoons chickpea miso** (you can omit and add more salt to taste if you don't have it)

**Chickpea miso is a high protein seasoning that is made from a combination of chickpeas, cultured grain, and sea salt by a special fermentation process. It gives a salty, umami taste, and when combined with smoked paprika, gives the hint of smokey ham that is traditionally the flavor profile of split pea soup without the meat!

1. In a large pot, heat the olive oil on medium heat.  Add the diced carrots, celery and onion. 
   
2. Sauté until the onions become translucent (about 4 minutes).  
3. Add the smoked paprika, salt and pepper and sauté for another minute or so. Then add the split peas and water.
4. Mix and bring to a boil.  Reduce to a simmer and add the chickpea miso.
5. Cook for about 10 minutes, or until carrots are tender but not mushy.
6. Remove half of the soup and puree using an immersion blender, blender, or food processor.
   
7. Pour the puree back into the soup pot and mix to incorporate.
   
8. Serve hot and garnish with some fresh ground pepper and smoked paprika.