Falafel Bowl Recipes From The McDougall Kitchen

Falafel Bowl

Mediterranean Falafel Bowl – colorful, healthy, easy & delicious! Keep your glow all winter with these easy homemade falafel, roasted veggies, salad and hummus all in one big blissful bowl!

FALAFELS
By Heather McDougall

2 cups dried Chickpeas/Garbanzo beans: Overnight Soak (8 – 12 hours) or
Quick Soak method for beans (1 hour 15 minutes)
DO NOT SUBSTITUTE CANNED BEANS, THEY WILL NOT WORK IN THIS RECIPE.

Preparation Time: 15 minutes
Cooking Time: 14 minutes
Servings: 6

1 small white onion, roughly chopped
¼ cup kale, chopped
3 – 5 cloves of garlic, chopped
1 ½ tablespoons flour (optional – not used during 10-day program)
1 ¾ teaspoons salt (optional – not used during 10-day program)
2 teaspoons cumin
¼ teaspoon paprika

Soak the beans in cold water overnight. If you are in a hurry you may use the Quick Soak method by placing the beans in a medium pan and cover with cold water. Bring to a boil and boil for one minute. Cover, turn off heat and let soak for at least 1 hour.

Preheat the oven to 350 degrees.

Once the beans have doubled in size, they are ready to use. Drain, rinse and add the beans to your food processor, along with all of the other ingredients. Puree until the mixture is a diced consistency. You do not want it too mixed, like hummus, or the falafels will be heavy. If you don’t mix them enough, the falafels won’t stick together.

Form into small patties and place on a baking sheet lined with parchment paper. I like to scoop these out with an ice cream scooper and then flatten with my hand. Bake for 8 minutes, flip and bake 6 minutes more.

ROASTED VEGETABLES
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4 – 6

4 cups of any vegetables, cut into uniformed bite-sized pieces

Preheat oven to 425 degrees.

Line a baking sheet with parchment paper. Place the uniformed bite-sized vegetables in a colander and rinse well with water. Shake off excess water, but do not dry completely. Spread vegetables onto baking sheet. Bake turning the vegetables occasionally until desired tenderness is reached and brown spots appear.

Note: Try adding spices before baking. Some of our favorites are garlic powder, onion powder, oregano, thyme, ground cumin, any type of chili powder, and paprika.

GREEK POTATOES
By Tiffany Hobson

Preparation Time: 15 minutes
Cooking Time: 1 hour 15 – 30 minutes
Servings: 3 – 4

6 Russet potatoes, peeled and quartered into ½ cubes
8 ounces vegetable broth
5 tablespoons granulated garlic powder
4 tablespoons dried oregano leaves
Juice for 1 ½ lemons (save the lemon skins)

Preheat oven to 400 degrees.

Boil the potatoes in a pot of water until soft, about 15 minutes. Do not overcook the potatoes and make them too soft; otherwise, the potatoes will overcook in the oven.

Place the potatoes evenly in a 4.5 liter glass Pyrex dish. Pour the vegetable broth over all the potatoes. Sprinkle half of the garlic and oregano over all the potatoes. Mix the potatoes with the spices well. Add the rest of the spices all over the potatoes. Using a hand juicer, evenly squeeze the lemon juice over the entire dish. Place the squeezed lemon halves in the dish to bake with the potatoes. Cover with a piece of parchment paper directly on top of the potatoes, then cover the dish with aluminum foil. Bake for 40 to 45 minutes. Remove the cover over the potatoes and continue cooking for an additional 15 to 20 minutes until the tops of the potatoes have a golden brown color and they are soft enough to pierce a fork through. If desired, salt to taste.

TAHINI SAUCE
By Heather McDougall

Preparation Time: 5 minutes
Servings: 2 cups

1 cup tahini
¾ cup water
½ cup fresh squeezed lemon
3 cloves garlic
1 cup chopped fresh parsley
1 teaspoon salt (optional)
Sriracha to taste (optional)
Place all the ingredients into a blender and blend until smooth. Add more water, if necessary.

Serve with warm pita, thinly sliced cucumbers, tomatoes and Sriracha. You may also skip the pita and serve in a bowl.

CUCUMBER SALSA
By Heather McDougall

Preparation Time: 20 minutes
Chill Time: 1 hour
Servings: 2 ½ cups

2 cups cucumbers (about 2 medium cucumbers), peeled, seeded and diced
1 cup tomatoes, seeded and diced
½ cup red onion, diced
¼ cup fresh parsley, chopped
2 – 3 tablespoons lime juice (about 1 – 2 limes)

In a medium-sized bowl, stir together cucumbers, tomatoes, onion and parsley. Add lime juice, stir, and cover. Place bowl in the refrigerator for about 1 hour to allow the flavors to blend. Serve cold.

FAT-FREE HUMMUS
Preparation Time: 5 minutes
Servings: Makes 2½ cups

2 15-ounce cans of garbanzo beans, drained and rinsed
1 teaspoon minced fresh garlic
1/3 cup packed chopped parsley or cilantro
1/8 cup water and more if needed
Juice of ½ lemon

Place all ingredients in a food processor and process until smooth. The consistency should be a thick sauce. You may need to slowly add more water, if needed, for desired consistency. Serve as a dip with pita bread or use as a sandwich spread.

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