In an effort to not only finish all these 5ks we plan on doing, we decided to take baby steps towards some overall lifestyle changes. Long story short, a majority of our lifestyle is centered on food. Every time we get a chance to be together Soph, Corin and I basically plan our trips around food: meals, menu’s, snacks, grocery stores, food shows, faux cooking lessons, foodie-ness, everything….we’re kind of sick what can I say.
Anywho, lets just say its time to integrate some healthier choices into our life plans. So, low and behold, our “Live Healthy- Good Eats” section. I personally love trying recipes from around the world. Therefore, this week I give you a simple and delicious Quinoa Falafel with Tzatziki Sauce recipe.
After some research I decided to put a little twist on a traditional falafel recipe:
- Add quinoa- supergrain! Full of antioxidants, heart-healthy fats, way more protein than other grains, and 2013 is officially declared as “The International Year of the Quinoa” (fun water-cooler fact for when you go to work next week).
- Sear don’t Fry- traditional falafel recipes cook via deep-frying. Keeping with our health theme I decided to sear with minimal oil use.
Ok enough talking, lets get to cooking! Below is the recipe I used (originally from Care2) and some fun pictures to help you along the way. Feel free to adjust to your personal tastes.
What you need:
- 1 cup quinoa
- 30 oz. garbanzo beans
- 2 cups carrots, chopped
- 1 cup green onions, sliced
- 6 tablespoons parsley, chopped
- 4 eggs
- 1/4 cup fresh lemon juice
- 2 teaspoons cumin
- 4 teaspoons coriander
- 1/4 cup sesame seeds, toasted
- 4 garlic cloves
- salt & pepper to taste
- store bought Tzatziki Sauce (recipes can be found online if you prefer making from scratch)
- Package of Pita Bread
- Vegetables as garnish (I used red onion, tomato and sprouts)
1. Bring 2 cups of water to a boil in a small-medium saucepan. Add quinoa, reduce heat to low & cover. Cook for about 12 minutes, or until the liquid has absorbed. Set aside and let cool.
2. Pulse carrots and parsley in a food processor (or blender if you’re low on resources like I was, works perfectly fine). Add in green onion, sesame seeds, garbanzo beans, lemon juice, garlic cloves, eggs, cumin and coriander. If desired, season with salt and pepper. When the mixture is combined (it doesn’t have to be smooth — just mixed well) add in cooled quinoa and lightly pulse some more. Let it set in the fridge for about an hour (can be less than an hour, just as long as it firms enough for balls to stay together).
3. Once chilled Scoop out about 2 tablespoons and shape into patties, rolling and flattening the mixture. Feel free to use your hands and get a little messy!
4. After all the falafel balls are formed add about a tablespoon of oil to a nonstick pan and heat to medium-high.
5. Cook on each side for about three minutes, and lightly press down with a spatula to thin it out if need be. Continue with the remaining patties.