Healthy Food Recipes

Sandwiches of these tasty fried patties are classic Middle Eastern street food, seemingly available on every corner. Although some versions use fava beans in addition to chickpeas, most recipes use only chickpeas. Falafel can be made with canned chickpeas or with a packaged mix, but fresh falafel has the best texture and flavor.

Ingredients :

·         1.5 c. dried chickpeas

·         2 tsp. baking soda

·         2 small onions, chopped

·         3 cloves garlic, peeled and crushed

·         2 tsp. ground cumin

·         2 tsp. ground coriander

·         1/2 c. fresh parsley, chopped

·         1 tsp. salt

·         1/2 tsp. black pepper

·         1/8 tsp. cayenne pepper (optional)

·         1/2 c. plain yogurt

·         2 tbsp. tahini

·         1 tsp. lemon juice

·         olive or vegetable oil for frying

·         3 large pita pieces, cut in half

        ·    2 small tomatoes, chopped

How To Make :

·         Place chickpeas in a large bowl or baking dish with 1 tsp. of the baking soda and cover with water.

·         Refrigerate and leave to soak for 24 hours.

·         Drain chickpeas in a colander. Rub them lightly between your hands to remove skins. Rinse well.

·         Combine chickpeas, half the chopped onions, 2 cloves of garlic, and all of the cumin, coriander, parsley, salt, pepper, and cayenne (if using) in a food processor or blender. Process until the mixture becomes a thick, smooth paste.

·         Transfer mixture to a large bowl and add remaining tsp. of baking soda. Cover and let sit, unrefrigerated, for 30 minutes.

·          To make tahini sauce, combine yogurt, tahini, lemon juice, and 1clove garlic. Stir with a whisk until well blended. Cover and chill.

·         Use your hands to form chickpea mixture into patties about 2 inches in diameter and ¾ inch thick.

·         Pour about 2 inches of oil into a saucepan or deep frying pan. Heat over medium heat, until oil bubbles slightly when you dip a corner of a falafel patty into it. Carefully use a slotted spoon to place as many patties in the pan as fit comfortably.

·         Fry 2 minutes on each side, or until golden brown. Remove from oil and place on paper towels to drain.

        ·   To serve, fill the pocket of each pita half with 2 or 3 patties, some chopped onion and tomato, and a bit of tahini sauce.

Often called the national dish of Egypt, ful medames and its variations are also widely popular in other Middle Eastern nations. This versatile dish can be prepared very simply and then seasoned to each individual diner’s taste.

Ingredients :

·         1 18-oz. can fava beans, drained

·         6 tbsp. olive oil

·         2 tbsp. lemon juice

·         3 cloves garlic, crushed with a garlic

·         press or the back of a spoon

·         1/2 tsp. salt

·         ¼ tsp. black pepper

·         1/2 c. fresh parsley, chopped

·         2 hard-boiked eggs, chopped or cut into wedges

·         2 lemons, cut into wedges

·         2 tomatoes, chopped

·         2 green onions, chopped

How To Make :

·         Place beans in a large saucepan and heat over medium heat. Stir in 2 tbsp. of the olive oil plus lemon juice, garlic, salt, pepper, and ¼ c. of the parsley. Cook until heated through and steaming slightly, about 6 to 8 minutes.

·         Serve beans in individual bowls. Place hard-boiled eggs, lemon wedges, tomatoes, green onions, and the remaining olive oil and parsley in small bowls on the table, allowing diners to garnish and season as they like.

Kibbeh is an almost required dish on meze tables in Syria, Lebanon, Jordan, Armenia, and beyond. Regional cooks have dozens of variations on the basic recipe that follows.

Ingredients :

·         1 c. bulgur

·         3 c. cold water

·         1/2 lb. lean ground lamb or beef

·         1 small onion, finely chopped

·         1/2 tsp. cayenne pepper

·         1/2 tsp. salt

·         1/4 tsp. black pepper

·         1/4 tsp. cinnamon

·         1/8 tsp. allspice

·         1/8 tsp. ground ginger

·         1/4 tsp. ground coriander

·         1/4 tsp. ground cumin

·         ice water

·         ¼ c. pine nuts or walnut halves

·         2 tbsp. olive oil

How To Make:

·         Place bulgur and water in a large bowl and set aside for at least 30 minutes.

·         Transfer bulgur to a colander and rinse under cold running water. Squeeze well to remove excess water and set aside.

·         In large mixing bowl, combine lamb, onions, and spices. Knead mixture until it forms a smooth paste.

·         Put a few ice cubes in a small glass of water. Knead bulgur into meat, adding small amounts of ice water when needed to keep mixture smooth.

·         Cover and refrigerate overnight.

·         Preheat oven to 400°F and thoroughly grease a 9_13-in. baking pan.

·          Stir pine nuts into chilled lamb mixture, reserving a few nuts for garnish. Spread mixture evenly in baking pan.

·         Use a sharp knife to make four lengthwise cuts, evenly spaced, without cutting all the way through meat. Next make diagonal cuts the same width to make diamond-shaped portions. (Again, do not cut all the way through the meat.)

·         Sprinkle remaining pine nuts over kibbeh and lightly drizzle olive oil over all.

        ·    Bake kibbeh on the oven’s bottom rack for 30 minutes. Then move pan to top rack and bake another 10 minutes. Serve hot or cold with a green salad.