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In this series, we have been talking about healthy food swaps for better health. For the last few weeks, it has been all about breakfast. Now we move on to healthy lunch options. If you are trying to eat healthy, having quick meal options is crucial, especially if eating healthy is new to you.
So with that in mind, over the next few weeks, we will look at recipes that are quick and easy that are delicious and healthy as well. Our first recipe is for falafels.
Falafel is a popular Mid-Eastern street food typically made with chickpeas or fava beans. It is often served in pita sandwiches, as part of an appetizer platter, or just as an appetizer or finger food, but it also makes a great light lunch. They are crispy on the outside and nice and tender inside.
Crispy Baked Falafel with Lemony Tahini Sauce
Prep time: 10 minutes Cook time: 30 minutes Serves: 4
Ingredients:
3 T. olive oil, divided 1-1/2 c. dried chickpeas, soaked overnight in water and drained 1 medium onion, roughly chopped 5 garlic cloves 1 c. parsley, roughly chopped 1 t. ground cumin
1/2 t. salt
Pepper to taste
Sauce Ingredients:
6 T. tahini 1 lemon, juiced
Sea salt and black pepper, to taste
¼ c. water (or more depending on desired consistency)
For Serving:
Leafy greens
Raw/cooked vegetables of choice
Directions:
Preheat the oven to 400°F. Grease a large-rimmed baking sheet with one tablespoon of olive oil.
Add chickpeas, onion, garlic, parsley, cumin, and the remaining olive oil into your food processor. Pulse a couple of times to break down the chickpeas, then process until a smooth and thick mixture forms, approximately 1-2 minutes.
Scoop 2 tablespoons of the mixture and form into a patty using your hands. Repeat until you’ve used all of the mixture. This should yield approximately 18 falafel patties.
Arrange falafels on the prepared baking sheet and place in the oven to roast until golden brown and crisp, approximately 25-30 minutes, flipping halfway through the baking time.
In the meantime, make the tahini sauce. Whisk tahini and lemon juice in a small bowl. Lightly season with salt. The mixture will become very thick. Thin tahini sauce to desired consistency by adding water, 2 tablespoons at a time. The amount needed will vary based on the liquid content of your tahini and lemon.
Serve the crispy falafel patties on a bed of leafy greens and fresh vegetables on the side. Drizzle with lemony tahini sauce.
I hope that you enjoy the recipe. If you do, share it with your friends.
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