An Ode to a Favorite
“Some call you the Egyptian Pea, Bengal gram, Chickpea, or Garbanzo,
Whatever the name, you taste best when you are cooked slow.
Two cups a day give you all the fiber you need,
But they provide so much else, which is a plus indeed.
From antioxidants like quercetin, kaempferol, and manganese,
No need for multi-vitamins if you eat some of these.
They can lower cholesterol and improve blood-sugar,
Their name comes from Latin for “small ram”, these nutritious boogers.
Their texture is buttery and they have a nut-like taste,
You can eat them raw, pureed, or cooked with a curry paste.
7000 years ago, this legume originated in the Middle East,
But now the world over it is the staple in many a vegan feast.
There are so many health benefits to eating this little bean,
Copper and iron might I add, and don’t forget protein.
So for the all the haters who find the garbanzo plain awful,
You all are crazy, why not try them in a falafel.”
Ingredients
- 2 15oz. Cans of Garbanzo Beans (rinsed & drained)
- ¼ Cup Onion (grated)
- 2 Garlic Cloves (minced)
- 2 Tbs Fresh Flat Leaf Parsley (minced)
- 3 Tbs Fresh Cilantro (minced)
- 2 Tbs Chickpea Flour (AP works too)
- 1 Tsp Ground Coriander
- 1 Tsp Ground Cumin
- 1 Tsp Turmeric
- ¼ Tsp Smoked Paprika
- ½ Lemon (juiced)
- Salt and Pepper to your taste
- Cooking Spray
- ¼ Cup Rice Milk
- ½ Cup Silken Tofu
- 1 Tbs Red Wine Vinegar
- 1 Tbs Fresh Dill (minced)
- ¼ Cup Cucumber (finely grated)
- 1 Tsp Garlic Powder
- Salt and Pepper to your taste
Instructions
Preheat your oven to 375 degrees. In your food processor, add the garbanzos, onion, garlic, flour, coriander, cumin, turmeric, paprika, and lemon juice. Pulse this mix several times, scraping the sides of the bowl each time, until your bean mixture is nice and smooth. However, feel free to leave the mix a bit chunky if that’s how you roll. Personally, I think a smoother mix gives the insides a nice creamy texture once baked, but I don’t judge. But I might point and nod from time to time.
Scrape your falafel mix into a mixing bowl and add in your fresh parsley and cilantro. Stir to combine well. You can throw the herbs in your food processor along with everything else, but the herbs will turn your mix green. Not a big problem unless you are serving them to kids or unsuspecting carnivores. The green color might be a bit off putting to those new to the vegan lifestyle. Once mixed, coat a cookie sheet with cooking spray, using about 2 tablespoons of mix, form small balls of falafel and drop them on the sheet. If you want to be fancy, you can make quenelle shapes with two spoons. Either way, flatten your falafels out with the back of a spatula to ensure even cooking. Bake for 25-30 minutes, flipping once in the middle, or until the falafels are nicely browned on both sides.
While the falafels bake, combine your milk, tofu, vinegar, dill, cucumber, and garlic in a small bowl. Whisk vigorously until everything is well mixed and the sauce is nice and creamy. You can also throw all these ingredients in a blender and let it do the work for you. Place this mix in the frig to chill and let the flavors meld just a bit more. As the clock ticks by and your kitchen begins to smell amazing, chop up some fresh lettuce, tomatoes, and kalamata olives for garnish.
https://www.grassfedcarnivore.com/falafel/
Served with warm pita bread, you can serve the falafels on top of the veggies as a salad, drizzling the sauce over the top. Or you can serve it my favorite way by tucking the falafels into the pita, topping with veggies, and generously coating with the tzatziki sauce. Either way, you will enjoy this treat that originated so long ago. And as you bite into the falafel, think of all the good things you are putting in your body. Who knew quercetin, kaempferol, and manganese could taste so damn delicious. Longer Letter Later.
Love, Bob aka The Grassfed Carnivore
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