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meatless mains

yields 25 balls
FALAFEL
all about
chickpeas 2 cups chickpeas 1. Soak the chickpeas in plenty of water with 1 tea-
spoon baking soda overnight. Rinse and drain.
1 teaspoon baking soda
1 onion 2. Preheat the oven to 350˚ F. Line a cookie sheet with
Chickpeas, or garbanzos, are a 3 eggs (optional) baking paper.
staple of the Middle Eastern and 1 tablespoon cilantro leaves 3. In a blender or food processor, puree all the ingredients until
Mediterranean diets. They are 1/3 cup oil smooth. Refrigerate for 1 hour.
one of the most nutritious of all ½–¾ cup fine-granulation kasha 4. Form balls with a small, greased scoop and place on the lined
legumes: high in calcium, phos- 3 cloves garlic cookie sheet. Bake for 15–20 minutes or deep-fry in hot oil for
phorus, and potassium. Chickpeas 1 teaspoon cumin 5–7 minutes until golden on all sides. Remove with a slotted
are also rich in essential fatty 1 teaspoon coriander spoon and drain on paper towels.
acids, but since they are high in 1 teaspoon sea salt 5. Serve with Techina (p. 153), fresh vegetables, and Sauerkraut
the omega-6 type (which can be Pinch of baking soda (p. 186), with or without pita.
found in many of the foods we 1/8 teaspoon cayenne pepper
consume), they should not be ½ teaspoon chili pepper (optional)
consumed in excess.
Just two cups of chickpeas contain
your entire daily quota of dietary CHICKPEA CROQUETTES yields 12–15 patties
fiber. They pack both soluble and 1½ cups cooked chickpeas
insoluble fiber, the latter of which (see recipe note) 1. Preheat the oven to 350˚ F. Grease or line a baking sheet.
helps lower LDL cholesterol. One 2½ cups cooked brown rice 2. In a medium bowl, mash the chickpeas and rice.
study found that chickpeas low- 1 egg 3. Add the egg, onion, celery, garlic, salt, and pepper and blend.
ered cholesterol levels even more If the mixture is too loose, add the oats or flax meal.
than other foods with comparable 1 onion, diced 4. Form patties with the mixture and coat with the whole wheat
levels of fiber. 1 stalk celery, diced bread crumbs or cornflake crumbs. Place in the prepared bak-
3 cloves garlic, crushed ing sheet and bake for 30 minutes, until browned.
Chickpeas contain both copper 1 teaspoon salt
and iron. These two minerals Dash of ground black pepper
work together as a super team to ½ cup oats or ¼ cup RECIPE NOTE To cook chickpeas, soak them in plenty
keep you energized.
flax meal (optional) of water with ½ teaspoon baking soda for at least 12 hours.
Because of their mild taste, 1 cup whole wheat bread crumbs (Baking soda tenderizes the beans, which results in less
chickpeas blend well with onions, or cornflake crumbs, for coating cooking time and easier digestion.) Drain and rinse. Cook
spices, and sour (fermented) the chickpeas for 2 hours in enough water to cover at least 2
foods. inches until soft. When done, drain and discard the water.

Falafel
282 HEALTHY EVER AFTER about 3–5 minutes. Add the water mixture, basil, and noodles, tossing gently, until well combined. Heat thoroughly. heat, stirring often until the vegetables are crisp and tender. Transfer to a bowl together with the noodles. sides are crisp and browned, about 5 minutes. Remove with a slotted spoon and drain on a paper towel. or 2 tablespoons dried basil 1 carrot, shredded or nama shoyu 9. Spoon into 5 serving plates. Top individual portions with the crispy tofu. 8. Add 3 tablespoons

279

yields 5 servings