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Tuesday, January 21, 2014

Freezer Falafels

I am soo in love with...

the Garbanzo Bean!!!

Pic Credit
And I can't believe I am posting about these beans with any kind of affection at all!! Because for 6 years I would sneer at these beans with malcontent while I worked the buffet at a family restaurant during my school years. I would TOTALLY freak out if any bean "juice" would splash on my hands!! Ahhh

These poor beans did nothing wrong~
they just visually appalled me, 
as I thought they looked like dirty little baby bums 
and I never gave them a chance...

pic credit

These beans are indeed magical 
Garbonzo beans help:
  • Lower sugar levels, 
  • Decrease cardiovascular risks,  
  • *Have an unique supply of antioxidants, 
  • Have amazing fiber content (Around 2.5 grams of fiber per cup. That's 50% of the Daily Value!) 
  • Will sate our hunger giving us a fuller filling Reducing caloric intake
  • Aides in the elimination process.
*"...Depending on the type of bean and color/thickness of the outer layer, garbanzo beans can also contain significant amounts of the antioxidants: anthocyanins delphinidin, cyanidin, and petunidin. The mineral manganese—a key antioxidant in the energy-producing mitochondria found inside most cells—is also provided in excellent amounts by garbanzo beans. In fact, just one cup of garbanzos can provide you with nearly 85% of the Daily Value (DV) for this key antioxidant..."

Ok... Stepping off my orange crate now... Bring on the recipe that has lead me to the path of garbanzo bean redemption brimming with culinary delights! 

Falafel Recipe w/ Untraditional Tzatziki Sauce
  • 2- 15 oz cans of BPA-FREE Garbanzo Beans, drained and rinsed WELL
  • 4 cloves of garlic chopped
  • 1 Onion- diced
  • 3/4 Cup of fresh Parsley
  • 1-1/2 C of flour
  • 4 t of ground cumin
  • 2 t of ground coriander 
  • 2 t of kosher salt
  • Dash or two of pepper
  • Pinch of dried Cayenne or dried ground ancho pepper, to taste
  • 2 t of baking soda
  • Extra Virgin Olive Oil
  • Juice of 1/2 lemon
  • Oil for frying

Tzatziki Sauce
  • 6 oz of Greek PLAIN yogurt
  • 1-3 T of Real Lemon Juice
  • 2 Cloves of garlic minced FINELY!
  • 1-3 T Dill
  • Salt and Pepper
  • 1 T or so of Sour Cream
  • 1/4-1t sugar
  • one English cumber shredded and salted
  • Kosher Salt and fresh cracked pepper

Sauce  Instructions:
  1. Shred cucumber, place on lint free towel and squeeze out extra moisture then sprinkle kosher salt all over. Allow to drain in a colander for thirty minutes.
  2. In a small bowl combine yogurt, lemon juice, cucumber, garlic, & sour cream. Add salt, pepper, Lemon Juice and dill to taste- mix well. 
  3. Cover & Chill for at least 30 minutes.
TIP: Place drained and rinsed Garbanzo Beans in microwave safe bowl and cook on high for 45-60 seconds prior to mashing.

Gorgeous idea for a Party~ Falafel sliders! Pic credit here!

Falafel Instructions
  1. In a large bowl immediately mash the HOT Garbanzo Beans with potato masher or fork until thick and pasty; don't use a blender, as the consistency will be compromised. 
  2. Into a food processer whirl the onion, parsley and garlic cloves until smooth. Stir into mashed Garbonzo Beans
  3. Add cumin, coriander, salt, pepper, ancho pepper, lemon juice, & baking powder into the mixture along with olive oil. Stir until well combined. 
  4. Slowly add Flour 1 T at time until mixture is not sticky but will hold together; add more or less flour, as needed. Form 16 balls and then flatten into patties.
  5. Chill in fridge for 30 minutes or at this point remove patties you are going to freeze*
  6. Heat 1 inch of oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides. 

Once again no pic- but kinda like this! Pic Credit
Serve two falafels in Home made Pitas topped with shredded lettuce, diced tomatoes, finely diced cucumbers, feta cheese crumbles and thinly sliced red onions.

* Lay patties in a single layer on a cookie sheet and flash freeze. Place in a freezer safe storage bag once frozen solid~ freeze for up to 1 month.Cook from frozen and follow instructions from #5.

Who know healthy 
could taste this good?

Linked to Weekenend Potluck! 

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