MAKES 4 | TAKES 20 minutes + 2–3 hours in the fridge
Falafels are a traditional Arabic food that are high in protein and fibre. They are an excellent food choice for anyone who is vegan or vegetarian, as they are completely plant-based. Falafels are commonly served with hummus, tahini sauce or “toum”—a traditional Middle-Eastern garlic sauce.
1 ½ cup falafel mix
1/3 cup cooked quinoa
1 small scallion, minced fine
½ cup parsley, chopped
1 Tbsp ground coriander
2 Tbsp fresh lemon juice
1 ¼ cup water
Olive oil for pan frying
In a large mixing bowl, combine the falafel mix, cooked quinoa, parsley, scallion, lemon juice, and water. Mix until well formed and store in the fridge for around 2–3 hours.
When you are ready to prepare the falafels, heat a pan and add some of the olive oil to it. Use a tablespoon amount of mixture to create patties. Place each patty onto the sauce pan and cook each side through until golden. Remove from the heat and place to cool until ready to serve.
These serve well with tahini sauce drizzled overtop.
Nutritional information per serving: Calories 396; Fat 10g; Carbohydrates 58g; Protein 13g
MAKES 2 cups | TAKES 10 minutes
Hummus is a popular Middle-Eastern dip—mainly used for dipping pita bread into. It’s made mainly from chickpeas and tahini, served on a plate with extra virgin olive oil drizzled over it. Hummus is very rich in healthy fats and fibre making it the perfect dipping snack for veggies, or to go with pita bread or falafels.
2 BPA-free cans of chickpeas, rinsed and drained
1/3 cup tahini
1 clove of garlic
¼ cup lemon juice
1 tsp sea salt
1/3 cup water
Place all of the ingredients into a high powered blender and blend until smooth. Pour hummus into a flat dish and top with extra virgin olive oil.
Nutritional information per serving (1/4 cup): Calories 191; Fat 15g; Carbohydrates 6g; Protein 7g
Lentil chickpea stew
MAKES 6 cups | TAKES 30 minutes
Who doesn’t love a warm bowl of comforting stew? Especially on a cooler day. This stew is filled with warming spices like cinnamon and cayenne that assist with boosting the metabolism and balancing blood glucose levels. The flavours in this stew become better overnight so be sure to save leftovers for the next day.
1 can (540ml) stewed tomatoes
1 can (540ml) organic chickpeas
1 can (398ml) organic lentils
1 large yam, peeled and cubed
1 medium onion, chopped
1 clove of garlic, minced
1 tsp cardamom
1 tsp cinnamon
1 tsp dried oregano
½ tsp nutmeg
½ tsp cayenne pepper
1 tsp sea salt
Fresh cracked pepper
Peel and chop the yam and set aside. In a large pot, place the stewed tomatoes, chopped onion, and minced garlic. Allow to cook on medium-low heat. Add the yam and cover with a lid. Reduce heat to medium-low.
Add the spices next and then the chickpeas and lentils. Cover and reduce the heat. Cook for another 18–20 minutes before removing from heat. Serve warm over cooked couscous or rice.
Nutritional information per serving: Calories 109; Fat 0.6g; Carbohydrates 22g; Protein 4g